5 Rounds
1a. 10 Ring Dips
1b. 10 Jumping Lunges
4 Rounds
2a. Max Tactical Pushups
2b. Max Tarzan Pullups
3 Rounds
3a. 5 Sandbag Shoulders + Squat Drops
3b. 5 Tire Flips
3 Rounds
4a. 200′ Tire Drag
4b. 15 Knees to Elbows
Categories
Category: Workouts
Lower Body Max Effort
1. 10 x 2 Box Squats
2. 5 x 3 Suspended Deadlifts
3. 5 x 10 Hip Extensions
“Fran”
Courtesy of CrossFit.com
Upper Body Dynamic Effort
1. 8 x 3 Push Presses
2. 5 x 5 Weighted Pullups
3. 5 x 5 KB Presses
4. 5 x 10 Twisted Situps
4 Rounds for Reps
W/R = :45/:15 each station:
– Row (Calories)
– Burpees
– Jump Rope
– Clean, Catch, Squat
Categories
2010-04-07 UGS
4 Rounds
1a. 10 KB Snatch + Press
1b. Max Tactical Pullups
4 Rounds
2a. 10 Ring Pushups
2b. Max Ring Rows
4 Rounds
3a. 50′ Rope Pull
3b. 50′ Tire Presses
Upper Body Max Effort
1. 3RM Floor Presses
2. 5 x 5 Barbell Rows
3. 5 x 10 KB Presses
“Chelsea”
Courtesy of CrossFit.com
30 Minutes, on the minute do:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Categories
2010-04-05 UGS
5 Rounds
1a. 6 Front Squat
1b. 12 Box Jump
4 Rounds
2a. 8 Cleans
2b. 1 Suicide Run
3 Rounds
3a. 10 Hip Extensions
3b. 200′ Tire Drag
2 Rounds
4a. 50 Sledge Strikes
4b. 200′ Farmer’s Walk
Lower Body Dynamic Effort
1. 3RM Sumo Deadlift
2. 5 x 5 Suspended Deadlifts
3. 5 x 5 Good Mornings
4. 5 x 10 Toes to Bar