For time:
-Row 20 calories
-30 Burpees
-40 Clean and Jerk (95/65)
-50 Toes to bar
-100′ Overhead walking lunge (45/25lb plate)
-150′ Sprint
Tag: Burpee
Boneyard Body Weight Baseline
- 50 Air Squats
- 400m Run
- 40 Situps
- 400m Run
- 30 Pushups
- 400m Run
- 20 Pullups
- 400m Run
- 10 Burpees
Deadlift
2-2-2-2-2-2
Four Rounds
– 30 seconds of Burpees
– 30 seconds of Box Jumps
– 60 seconds of Rest
8 Minute AMRAP:
– 5 Burpee Jumping Jacks with a Flash
– Row 15 Calories
Categories
2011-04-01 WOD
CrossFit Triathlon:
– 3,900 Burpees
– 180,000m Row
– 42,195m Run
Warmup
3 Rounds of Burgener’s Warmup Variation – Clean Grip
– 3 Power shrugs
– 3 Power shrug with elbows high and outside
– 3 Muscle clean with power shrug with elbows high
– 3 Front squats
– 3 Front squat drops
– 3 Muscle clean with land (feet 2-3″outside hips with bent knees)
Ten RFT:
– 4 Thrusters (115/75)
– 8 Burpees
– 12 Air Squats
– 1 Minute Rest
Five Rounds:
– 250m Row
– 20 Burpees
– 15 KB Rows (each)
Categories
2011-02-08 WOD
Five Rounds
1a. 5 KB Thrusters
Four Rounds
2a. 10 Box Jumps
2b. 10 Slam Ball Burpees
Finisher
3a. 30 KB Snatch (each)
Categories
2011-02-01 WOD
Five Rounds
1a. 5 Sumo Deadlift
Four Rounds
2a. 10 Sandbag Shoulder and Squat Drop
2b. 10 Slam Ball Burpees
Finisher
3a. 30 KB Clean and Press (each)
“Rankel”
AMRAP 20:
– 6 Deadlift (225/155)
– 7 Burpee Pullups
– 10 Kettlebell Swings (32/24)
– Run 200m