Friday, June 29, 2012

As many rounds as possible in 7 minutes: 7 DB Bent Over Rows 7 DB Cleans 7 DB Push Presses *Use 50#/30# dumbells

Monday, June 25, 2012

TRAIL RUN FOURTH OF JULY

Outside tomorrow!!

"SQT" Three rounds for time of: 95 pound Ground to overhead, 10 reps 200 yard Shuttle sprint, 50 yards there and back twice Via crossfit.com

Friday, June 22, 2012

WOD: 15KB Swings @ 2p/1.5p Walk on hands to barbell 15 Ground-to-overhead @ 165/105 Burpee broad jump to kettlebell 3 Rounds Via Compwod.com And  5-5-5-5-5 bench press Via crossfit.com

Thursday, June 21, 2012

21-15-9 reps for time of: 225 pound Deadlift 95 pound Thruster Via crossfit.com

Monday, June 18, 2012

"Nick"

12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells
via crossfit.com
@115#/75#: Row 500 meters 50 Hang Power Cleans Row 400 meters 40 Push Press Row 300 meters 30 Box Jumps @ 24″/20″ Row 200 meters 20 Power Snatches Row 100 meters 10 Burpees Via compwod.com

Monday, June 11, 2012

For time: Run 1600 meters 150 Double-unders 50 Burpees Run 800 meters 100 Double-unders 35 Burpees Run 400 meters 50 Double-unders 20 Burpees Via crossfit.com
For time: 15 foot Rope climb, 5 ascents 145 pound Clean and jerk, 5 reps 15 foot Rope climb, 4 ascents 165 pound Clean and jerk, 4 reps 15 foot Rope climb, 3 ascents 185 pound Clean and jerk, 3 reps 15 foot Rope climb, 2 ascents 205 pound Clean and jerk, 2 reps 15 foot Rope climb, 1 ascent 225 pound Clean and jerk, 1 rep Via crossfit.com