VIDEO: Viewing the 2011 4th of July Riverfront Celebration Fireworks from The Boneyard
“Monte’s Mountain”
1 to 10 to 1:
– 1 Arm KB Swing
– 1 Arm KB Clean
– 1 Arm KB Thruster
Work your way up the mountain. If you have to break up the reps to complete the round you will stop there and then go back down the mountain. If you make it all the way to 10 and back to 1 unbroken you will use a heavier bell next time.
Weighted Pullup
2-2-2-2-2-2-2 Reps
OTM for 10 Minutes
– 20 KB Swings
CrossFit Regional Workout 11.4
For Time:
-100 Pull-ups
-100 Kettlebell swings (24/16)
-100 Double-unders
-100 Overhead squats (95/65)
AMRAP – 20 Minutes:
– 5 Pullups (C2B)
– 10 Wall Ball (20#/14#)
– 15 KB Swing (24kg/16kg)
Tabata Circuit
Three Rounds:
– KB Swing (2 x 20/10)
– Situp (3 x 20/10)
– Double Under (4 x 20/10)
– Rest 30 Seconds
AMRAP – 20 Minute
– 5 Deadlift
– 5 Pullups
– 5 Handstand Pushups
– 10 KB Swings
– 10 Overhead Lunges
– 10 Slam Balls
Five Rounds
– 100′ Heavy Farmers Walk
– 20 Heavy Kettlebell Swings
Five Rounds
– 100′ Heavy Tire Drag
– 6 Push Press
Three Rounds
– 20 Knees to Elbows
– 20 Tactical Pushups
For Time:
– 1 Mile Run
– 100 Situps
– 100 KB Swings
– 1 Mile Run
Deadlift
1RM
Five Rounds:
– 10 KB Swings (24kg/16kg)
– 10 Power Clean (95#/65#)
– 10 Box Jumps (24″/20″)