Monday, March 18, 2013


Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps
Via crossfit.com

Friday, March 15, 2013


7min Cap

Hand-release Burpee ladder up, 1-2-3 etc.
In between each round perform,
1 Deadlift @ 335/205lb
2 Cleans @ 205/135lb
3 Thrusters @ 135/95lb

Athletes have 12 minutes to ascend up the Burpee ladder, completing 1 Deadlift, 2 Cleans and 3 Thrusters in between each round.  However, each Hand-release Burpee must be performed on two stacked 45lb plates.

Ex.
1 Hand-release Burpee,
1 Deadlift,
2 Cleans,
3 Thrusters

2 Hand-release Burpees,
1 Deadlift,
2 Cleans,
3 Thrusters

Monday, March 11, 2013


10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 135/95#
3 Burpee Box Jumps 36/30″
3 C2B Pull-ups
6 Hang Clean to Thrusters 135/95#
6 Burpee Box Jumps 36/30″
6 C2B Pull-ups
9 Hang Clean to Thrusters 135/95#
9 Burpee Box Jumps 36/30″
9 C2B Pull-ups
12…
Outlawway.com