Tuesday, April 30, 2013

20 C2B Pull-ups
10 Snatches (full squat) 115/75#
15 C2B Pull-ups
7 Snatches (full squat) 115/75#
10 C2B Pull-ups
5 Snatches (full squat) 115/75#

Via outlaw crossfit

Monday, April 29, 2013


Strength

Squat Snatch

2-2-2-2-2-2-2
Touch & go

– Then –

50 Back squat (135/95)
40 Hang power clean 
30 Shoulder to overhead
Via crossfit mayhem

Tuesday, April 23, 2013


21-15-9
Thrusters (115/75)
Burpees
With 50 double unders between rounds
Crossfit mayhem

Monday, April 22, 2013

3Rds
300m row
5 clean and jerk 185/115
7 burpees
5 clean and jerk 185/115
300m run
3min rest
Thanks  Rob Orlando 

Tuesday, April 16, 2013


3 Rounds /15 min time cap
250m Row
20 – 1 arm KB Swings (10 each arm) – 53#/35#
250m Row
15 – Toes to Bar
250m Row
15 – GHD situps
250m Row
15 – Plate Lunges (each leg) – 45#/25#
Crossfit mayhem

Tuesday, April 9, 2013


Strength
Power Clean
2-2-2-2-2-2-2-2-2
Comment: Touch and go
– Then –
AMRAP 12 Minutes
8 Hang Power Cleans (135/95)
12 Burpees
24 Double unders
CrossfitMayhem.com

Monday, April 1, 2013


Five rounds for time of:
205 pound Power clean, 3 reps
10 Burpee pull-ups

Crossfit.com