Tuesday, January 31, 2012

Thursday

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Via CrossFit.com

Monday, January 30, 2012

Tyler

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
CrossFit.com

Thursday, January 19, 2012

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Via CrossFit.com

Thursday, January 12, 2012

Remember me? Haha!

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Via CrossFit.com

Monday, January 9, 2012

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Via CrossFit.com

Friday, January 6, 2012

‎"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Via CrossFit.com

Wednesday, January 4, 2012

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Via CrossFit.com
Overhead Squat 3-3-3-3-3 reps
Via CrossFit.com

Tuesday, January 3, 2012

thanks W.O.W and a find for Todd Brown

30 wall-balls
30 burpees
115-lb. power cleans, 30 reps
115-lb. back squats, 30 reps
115-lb. push presses, 30 reps
115-lb. sumo deadlift high pulls, 30 reps
30 box Jumps (30 inches)
30 knees-to-elbows