AMRAP 12 Minute
– 10 KB Swing
– 10 Wall Ball
Tag: Swing
Five Rounds for time:
– 10 Double Unders
– 15 KB Swings
– 20 Jumping Pullups
Categories
2010-02-10 UGS
UGS 300
– 10 Jumping Lunges
– 50 KB Swings
– 10 Jumping Lunges
– 50 Sledge Strikes
– 10 Jumping Lunges
– 50 Sandbag Shoulders
– 10 Jumping Lunges
– 50 Goblet Squats
– 10 Jumping Lunges
– 50 KB Clean & Press
Swing/Burpee Ladder
For time:
1. 10 KB Swings
2. 1, 2…10 Burpees
Press/Push Press
Five Rounds:
1a. Max Reps Press
1b. x 2 Push Press
Four Round Circuit (45/15)
– KB High Pulls
– KB Presses
– KB Rows
– KB Swings
“Helen”
Courtesy of Crossfit.com
3 Rounds for time:
– 400m Run
– 21 KB Swings
– 12 Pullups
Power Snatch
– 5 x 5 Reps
AMRAP 12 Minute
– 6 Pullup
– 9 Mountain Climbers
– 12 KB Swings
Categories
2010-01-22 UGS
“Body Bag” UGS
21-15-9
– Tire Flips (400#)
– Sledge Strikes (20#)
– KB Swing (32kg)
– Sandbag Burpee (60#)
Three rounds for time:
– 400m Run
– 21 KB Swings
– 15 Pullups
– 9 Box Jumps
KB 600 Chipper
– 100 KB Swings (Each Arm)
– 100 KB Clean and Press (Each Arm)
– 100 KB Rows (Each Arm)