5 Rounds
1a. 12 Slam Balls
1b. 12 Jumping Squats
5 Rounds
2a. 6 Sandbag Cleans
2b. 6 Sandbag Step Ups
4 Rounds
3a. 1 Arm Tire Press
3b. 1 Arm Tire Row
Categories
Month: April 2010
Twelve 1-Minute Rounds:
– x KB Swings
– x Air Squats
x = number of swings in 20 seconds
Upper Body Dynamic Effort
1. 8 x 3 Presses
2. 5 x 10 KB Rows
3. 5 x 5 Handstand Pushups
4. 5 x 5 Knee Raises
10 Rounds for time:
– 10 Push Presses
– 10 Double Unders
Categories
2010-04-14 UGS
4 Rounds
1a. 3-5 Rope Climbs
1b. 5-8 Handstand Pushups
4 Rounds
2a. 10 Double Kettlebell Presses
2b. 10 Pullups
4 Rounds
3a. 50′ Alligator Pushups
3b. 10 KB Rows
100 Tread Chops
“Karen”
Courtesy of CrossFit.com
For time:
– 150 Wall Ball
Upper Body Max Effort
1. 3RM Push Presses
2. 3 x 20 KB Rows
3. 5 x 10 Shrugs
Overhead Squats
– 5 Sets
Lower Body Max Effort
1. 1RM Good Morning
2. 5 x 5 Overhead Squats
3. 5 x 5 Romanian Deadlifts
4. 5 x 10 Weighted Situps
Categories
2010-04-12 UGS
5 Rounds
1a. 5 Deadlifts
4 Rounds
2a. Leg Blaster
4 Rounds
3a. 100′ Forward Tire Drag
3b. 100′ Reverse Tire Drag
3c. 5 Tire Flips
50 Weighted Situps