Run 5k
Tag: Run
Categories
2010-08-02 UGS
Four Rounds
1a. 5 Sandbag Shoulder & Squat Drops
1b. 10 Box Jumps
Four Rounds
2a. 10 Tire Flips
2b. 1 Leg Blaster
Four Rounds
3a. 100′ Tire Drag
3b. 1 Pyramid Suicide
50 Weighted Situps
Three Rounds for Time:
– Run, 1200m/800m/400m
– KB Swing, 63/42/21 (24kg/16kg)
– Pull-up, 36/24/12 (Pull-up/JPU)
Run Repeats – 1/1 (Work/Rest)
6 x 400m
Five Rounds For Time:
– 15 Thruster (135#/95#/65#)
– 400m Run
“Luce”
Three Rounds For Time:
– 1K Run (1k/400m)
– 10 Muscle Ups (30 Pullups & 30 Ring Dips/30 Pullups & 30 Pushups)
– 100 Squats (75/50)
Front Squat
– 5 Sets
Repeats
– 4 x 400m
“Helen”
Courtesy of CrossFit
3 rounds for time:
– 400m Run
– 21 KB Swings (16kg/24kg)
– 12 Pullups
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
Row or Run Repeats
– 4 x 500m Row
or
– 4 x 400m Run
Deadlifts
– 5 Sets