AMRAP – 20 Minute
– 5 Deadlift
– 5 Pullup
– 5 Handstand Pushups
– 10 KB Swings
– 10 OH Lunges
– 10 Slam Ball
Categories
Tag: Swing
Swing/Burpee Ladder
For time:
1. 10 KB Swings
2. 1, 2…10 Burpees
Lower Body Max Effort
– 3RM Sumo Deadlift
– 3 x 5 Good Morning
– 2 x 30 KB Swing
– 5 x 10 Knee Raises
“Helen”
Courtesy of Crossfit.com
3 rounds for time:
– 400m Run
– 21 KB Swings
– 12 Pullups
For time:
– 500m Row
– 50 KB Swing
– 40 Pushups
– 30 Situps
– 20 Box Jumps
– 10 Burpees
– 500m Row
Twelve 1-Minute Rounds:
– x KB Swings
– x Air Squats
x = number of swings in 20 seconds
For time:
– Run 400m
– 10 Burpees
– 20 Box Jumps
– 30 KB Swings
– Run 800m
– 30 KB Swings
– 20 Box Jumps
– 10 Burpees
– Run 400m
Dirty Thirty 300
– 30 Pushups
– 30 Wall Balls
– 30 Mountain Climbers
– 30 Pullups
– 30 Box Jumps
– 30 KB Swing
– 30 Lunges
– 30 Situps
– 30 Double Unders
– 30 Air Squats
Dirty Thirty 300
– 30 Wall Balls
– 30 Pushups
– 30 Pullups
– 30 Box Jumps
– 30 KB Swings
– 30 Lunges
– 30 Burpees
– 30 Situps
– 30 Double Unders
– 30 Air Squats
Categories
2010-03-26 UGS
20 Minute AMRAP
1. 5 Deadlift 225#
2. 5 Pullups
3. 5 Handstand Pushups
4. 10 KB Swings
5. 10 OH Lunges
6. 10 Slam balls
Categories
2010-03-22 UGS
Five Rounds
1. 5 Zercher Squats
Four Rounds
2a. 10 Suitcase Deadlift
2b. 15 KB Swings
Three Rounds
3a. 10 Hip Extensions
3b. 10 Knees to Elbows
3c. 100′ Lunge
4. 50 Weighted Situps