Three rounds for time:
– 400m Run
– 21 KB Swings
– 15 Pullups
– 9 Box Jumps
Month: January 2010
Upper Body Dynamic Effort
1. 8 x 3 Reps Standing Press @ 55% Max Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks
Row
– 1,000m
Overhead Squats
– 5 x 10 Reps
Row
– 1,000m
Lower Body Dynamic Effort
1. 10 x 2 Reps Box Squat @ 55% Max Squat
2. 5 x 3 Reps Power Cleans
3. 5 x 5 Reps Good Mornings
4. 5 x 5 Reps Weighted Situps
Categories
2010-01-20 UGS
4 Rounds
1a. 3 Handstand Pushups
1b. 1 Rope Climb
4 Rounds
2a. 6 KB Snatch & Press
2b. 10 BB Rows
4 Rounds
3a. Max Tarzan Pullups
3b. Max Ring Pushups
100 Sledge Strikes
Four rounds for time:
– 400m Run
– Box Jumps (40-30-20-10)
KB 600 Chipper
– 100 KB Swings (Each Arm)
– 100 KB Clean and Press (Each Arm)
– 100 KB Rows (Each Arm)
Upper Body Max Effort
1. 1 RM Floor Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks
Categories
2010-01-18 UGS
5 Rounds
1. 5 Box Squats
4 Rounds
2. 6-10 Split Squats
3 Rounds
3a. 10 Weighted Back Extensions
3b. 50′ Broad Jumps
3c. 50′ Duck Walk
3d. 10 Kettlebell Swings
3 Rounds
4a. 200′ Farmers Walk
4b. 10 Med Ball GHDs
“Fran”
Courtesy of CrossFit.com
21-15-19
– Thrusters (95#/65#)
– Pullups