“Angie”
Courtesy of CrossFit.com
– 100 Pullups
– 100 Pushups
– 100 Situps
– 100 Air Squats
Category: Workouts
Workout
5 Rounds for time:
– 10 Cleans
– 5 Handstand Pushups
Categories
2009-12-02 UGS WOD
5 Rounds:
75% of Max Press
1a. Max Rep Presses
1b. Push Presses (2 x Max Rep Presses)
4 Rounds:
2a. 100′ Tire Press
2b. 100′ Tire Row
3 Rounds:
3a. 10 Barbell Good Mornings
3b. 10 Med Ball GHD Situps
Workout
15 Minute AMRAP
– 5 Front Squats
– 10 Mountain Climbers
– 15 KB Swings
“Fran”
Courtesy of CrossFit.com
21-15-9:
– Thrusters (95#/65#)
– Pullups
Workout
1. Row 500m
2. 21-15-9
– Deadlifts
– Burpees
3. Row 500m
Categories
2009-11-30 UGS WOD
Power Clean (40-50% max deadlift)
3 X 3 (1 min rest between sets)
Front Squat
3 x 10 (1 min) 50% max back squat
4 x 5 (1 min) 55% max back squat
5 x 3 (1 min) 60% max back squat
4 Rounds:
1a. 20 Ring Dips
1b. 10 Weighted Pullups
5 Rounds:
2a. 200′ Farmers Walk
2b. 20 Sledge Strikes
5K Run
“Turkey Trot”
15 to 5 / 5 to 15 (for time)
1a. Burpees or Squat Thrusts
2a. Air Squats
| 1a. | 15 | 14 | 13 | 12 | 11 | 10 | 9 | 8 | 7 | 6 | 5 |
| 2a. | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 |
Pushup Breathing Ladder
Work to failure three times:
– 1 Pushup, 1 Breath for Rest
– 2 Pushups, 2 Breaths for Rest
– 3 Pushups, 3 Breaths for Rest
– 4 Pushups, 4 Breaths for Rest
– etc.
Rest for three to five minutes between sets.