Friday, May 31, 2013

Metcon (AMRAP - Rounds and Reps)
AMRAP 7 mins
7 Deadlift (275/185)
7 Box Jumps (30/24)

Thursday, May 30, 2013

Three rounds for time of:
-40 DUs
-Single arm hang, right arm, 15 seconds
-45 pound barbell/ dumbell/ kettlebell Turkish Get-up, left arm, 5 reps
-Single arm hang, left arm, 15 seconds
-45 pound barbell/ dumbell/ kettlebell Turkish Get-up, right arm, 5 reps
-30 second L-sit hold

Tuesday, May 28, 2013

Burgener Warm-up
1. Down and up 
2. Elbows high and outside 
3. Muscle Snatch 
4. Snatch Land 
5. Snatch Drop 
6. Hang Power Snatch
Power Clean (2-2-2-2-2-2-2)
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Push Jerk
Front Squat
(135/95)

Friday, May 24, 2013

Burgener Warm-up
1. Down and up 
2. Elbows high and outside 
3. Muscle Snatch 
4. Snatch Land 
5. Snatch Drop 
6. Hang Power Snatch
Metcon (Time)
10-8-6-4-2
Squat Snatch (135/95)
50-40-30-20-10
Double Unders

Thursday, May 23, 2013


The CrossFit Warm-up
3 rounds of 10-15 reps of: 
Samson Stretch (15-30 seconds)
Overhead Squat with PVC 
Sit-ups 
Back-extensions 
Pull-ups 
Dips
Jackie (Time)
For Time: 
1000m Row 
50 Thrusters, 45# / 35# 
30 Pull-ups

Tuesday, May 21, 2013


Burgener Warm-up
1. Down and up 
2. Elbows high and outside 
3. Muscle Snatch 
4. Snatch Land 
5. Snatch Drop 
6. Hang Power Snatch
Metcon (AMRAP - Reps)
10 min AMRAP
Clean/Jerk (185/115)

Monday, May 20, 2013


The CrossFit Warm-up
3 rounds of 10-15 reps of: 
Samson Stretch (15-30 seconds)
Overhead Squat with PVC 
Sit-ups 
Back-extensions 
Pull-ups 
Dips
Metcon (AMRAP - Rounds and Reps)
AMRAP 12 MIN
1,1 2,2 3,3....
Burpee Box Jump (30,24)
C2B Pull Up

Friday, May 17, 2013

FIGHT GONE WORSE


The CrossFit Warm-up
3 rounds of 10-15 reps of: 
Samson Stretch (15-30 seconds)
Overhead Squat with PVC 
Sit-ups 
Back-extensions 
Pull-ups 
Dips
Metcon (Time)

3 Rounds for Reps
Barbell Thruster 45/25#
Double Under
Burpee
KB Swing 55/35#
Air Dyne cal
1 min at each station, continuous clock, 1 min rest after each round.

Record Total Reps

Thursday, May 16, 2013


7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec.

-then-

3 rounds for time:

Run 400m
14 Ring Dips
7 Power Clean & Jerks 165/105#
via outlaw

Wednesday, May 15, 2013


This site rocks !!
i have not been hacked. David Huber
They often have inov8's and Brian Fischer is on one of their vacations now!
http://www.theclymb.com/invite-from/huberchiro42

Tuesday, May 14, 2013


The CrossFit Warm-up
3 rounds of 10-15 reps of: 
Samson Stretch (15-30 seconds)
Overhead Squat with PVC 
Sit-ups 
Back-extensions 
Pull-ups 
Dips
Brehm (Time)
For Time:
10 Rope Climbs, 15"
20 Back Squats, 225#
30 Handstand Push-ups
40 Calorie Row

Monday, May 13, 2013

HAPPY BIRTHDAY TJ!!!!


The CrossFit Warm-up
3 rounds of 10-15 reps of: 
Samson Stretch (15-30 seconds)
Overhead Squat with PVC 
Sit-ups 
Back-extensions 
Pull-ups 
Dips
Hang Power Snatch (3 Reps EMOM FOR 10 MIN)
Conditioning (Time)
4 RDS 4T
16 HANG POWER SNATCHES
8 BURPEES
4 MUs

Friday, May 10, 2013


The CrossFit Warm-up
3 rounds of 10-15 reps of: 
Samson Stretch (15-30 seconds)
Overhead Squat with PVC 
Sit-ups 
Back-extensions 
Pull-ups 
Dips
Deadlift (70%)
Conditioning (Time)
100 Double-Unders
50 Ab-Mat Sit-ups
40 (steps) Walking Lunges (front rack) 135/95#
30 Shoulder to OH 135/95#
20 BURPEES
10 MUs ( 3pullups/3dips per MU)

Thursday, May 9, 2013


Crossfit warmup

-strength-

1rep EMOM for 10 min turkish get up 

-conditioning-

21-15-9 reps for time of:
Handstand push-ups
Pull-ups


Monday, May 6, 2013


“(Power) Elisabeth”
21-15-9 of:
Power Cleans 135/95#
Ring Dips
Via outlaw crossfit

Thursday, May 2, 2013


6 rounds for total working time of:
20 KBS 24/16kg
15 Burpees
Outlaw Crossfit