Monday, November 28, 2011

super fat monday

225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters
via crossfit.com

Tuesday, November 22, 2011

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
via crossfit.com

Monday, November 21, 2011

FAT MONDAY

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
via crossfit.com

Friday, November 18, 2011

FREAKY FRIDAY

Complete 4 rounds for time:
Row 500 meters
20 Alternating 1 Arm KB Power Clean & Push Press - 2 pood (10 RT/ 10 LT)
10 Ball Slams 30 lbs
via crossfitfootball.com

Tuesday, November 15, 2011

TUESDAY

Complete five 90 second rounds:
You have 90 seconds to complete the following:
-5 Deadlifts - 315#/190#
-Max Rep Ring Dips

Post total ring dips
via crossfitfootball.com

Thruster 1-1-1-1-1-1-1 reps
via crossfit.com

Monday, November 14, 2011

FAT MONDAY

As many rounds as possible in 12 minutes:

5 L-Hold Pull Ups
10 Tru Push Ups
15 Double Unders


-Then max squat 1-1-1-1-1


via crossfitfootball.com

Tuesday, November 8, 2011

tues

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
via crossfit.com

Sunday, November 6, 2011

fat monday!!

For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps
via crossfit.com

Friday, November 4, 2011

Friday

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups
via crossfit.com

Thursday, November 3, 2011

Here we go!

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

Post time and total of all successful snatches to comments. Do not count missed reps.
via crossfit.com

Tuesday, November 1, 2011

tues

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.
VIA CROSSFIT.COM