Workout
“Fight Gone Bad” – Rep Style
3 Rounds
1a. 20 Two Handed KB Thruster
1b. 20 KB SDHP
1c. 20 Sandbag Hops
1d. 20 Two Handed KB Push Press
1e. 400m Run
1f. 60secs Rest
Categories
Categories
2009-09-08 CrossFit
Swing/Burpee Ladder
10 Rounds:
– 10 KB Swings
– (1, 2, … 10) Burpees
Categories
2009-09-07 CrossFit
5 Rounds For Time
– (10, 8, 6, 4, 2) Sandbag Shoulder w/Squat Drops
– (30, 24, 18, 12, 6) Situps
– 400m Run
Categories
2009-09-02 CrossFit
3 Rounds of 30 – 20 – 10:
– KB Thruster
– KB Row
– KB OH Swing
Categories
2009-08-31 CrossFit
4 Rounds For Time
– 150ft Walking Lunge
– (20, 15, 10, 5) Pushups
– (5, 10, 15, 20) KB Power Swings
Categories
2009-08-29 CrossFit
5 Rounds For Time
– 5 Deadlifts
– 5 Cleans
– 5 Clean and Jerks
Categories
2009-08-28 CrossFit
3 Rounds For Time of 21 – 15 – 9:
– Bodyweight Deadlift
– KB Swing
– KB Push Press
– 150′ KB OH Lockout Walk
CrossFit Group
Warm-up
400m run or 500m
1 Round of Cindy
2 minutes mobilizing each shoulder
-Lacrosse ball/stretching whichever works best for you.
-Choose 1 and do it for 2 minutes each side. (4 mins total)
2 minutes mobilizing each hip
-Piriformis stretch/lacrosse ball/foam roller
-Choose 1 and do it for 2 minutes each side. (4 mins total)
1 Round of Cindy
Metcon
Three Rounds for Time:
25 Overhead KBS (32kg/24kg)
25 Burpees
Categories
back squat
CrossFit Group
Weightlifting
5,3,2
Weightlifting
KB rows
Metcon
ladder
box jumps
burpee
2,4,6,8……..