Five Rounds
1a. 10 Jumping Lunges
1b. 6 Hang Cleans
Five Rounds
2a. 10 Weighted Pushups or Ring Dips
2b. 10 Bentover Double KB Rows
Three Rounds
3a. 200′ Tire Drag
3b. 10 Weighted Hip Extensions
50 Weighted Situps
Categories
Front Squat
– 5 Sets
Repeats
– 4 x 400m
Deck of Cards
Hearts = Pushups
Diamonds = Mountain Climbers
Spades = Situps
Clubs = Air Squats
Jokers = Burpees
Upper Body Dynamic Effort
1. 8 x 3 Pullups
2. 3 x 5 KB Presses
3. 3 x 20 KB Rows
4. 5 x 10 GHD Situps
Jerks
– 5 Sets
1 to 10 to 1
– 1 Arm KB Swing
– 1 Arm KB Clean
– 1 Arm KB Thruster
Categories
2010-07-07 UGS
Four Rounds
1a. 1-3 Rope Climbs
1b. 6 Double KB Press
Four Rounds
2a. 5 Weighted Pullups
2b. Max Slam Ball Pushups
Four Rounds
3a. 50′ Rope Pull
3b. 50′ Tire Press
Upper Body Max Effort
1. 5RM Floor Presses
2. 5 x 3 Pullups
3. 4 x 15 KB Rows
“Helen”
Courtesy of CrossFit
3 rounds for time:
– 400m Run
– 21 KB Swings (16kg/24kg)
– 12 Pullups
Lower Body Max Effort
1. 3RM Good Morning
2. 3 x 5 Lunge
3. 2 x 30 KB Swing
4. 5 x 10 Knee Raises
Categories
2010-07-05 UGS
Five Rounds
1a. 4 Deadlifts
1b. Max Pushups
Four Rounds
2a. 5 Back Squats
2b. Max Pullups
Three Rounds
3a. 20 Box Jumps
3b. 1 Suicide Run
100 Sledge Strikes