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A.:
Gymnastics 2 rounds: Max set Strict Pull ups, rest 10 seconds, 5 more pull ups Handstand hold for :45 2 rounds Tabata Hollow rocks (1 min of work total) B.: Kelly 5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#
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A. :
Front Squat (1RM) 15 MIN to find new 1RM B. : 3 rounds for time of: 10 Hang Power Cleans 20 Front Rack Lunges 30 Abmat Sit ups A. :
Push Press (1RM) 15 min to find new 1RM B.: AMRAP 15 50 DUs 10 Push Jerks (50/35) 15 Calorie Assault Bike/Row Mitte - Sub Calories for BURPEES A.:
The CrossFit Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max) A.1.: Back Squat (1RM) A.2.: Shoulder Press (1RM) A.3.: Deadlift (1RM) A.:
Push Press, Push Jerk, Split Jerk Complex (15 min to find Max weight for this complex) Perform 3 Push Press, 2 Push Jerk, 1 Split Jerk Complex B. : 4 rounds for time of: Run 400 Meters 15 Push Presses (40/35) A. :
Pause Back Squats (3 x 10 reps @ 60% 1RM ) 3 second Pause in the absolute bottom of the squat. Do not relax in the bottom of the squat as your lower back will round under your torso (hence "butt wink"). This rule excludes those of you who are flexible enough to sit in the hole with a fully erect torso and not fall on your back. B. : For time: Row/Bike 30 Calories 30 Burpees 30 Wall Ball Shots (20/14 lbs) 30 Kettlebell Swings (32/24 kg) 30 Dumbbell Push Press (25/15 kg DBs) 30 Pull-Ups Row/Bike 30 Calories Mod for Row is Running 500m (Mitte) Weilimdorf- While we still have the Assault bikes, WE WILL USE ALL OF THEM. If there is an empty seat, there will be an ass in it for this workout. If there are too many athletes and not enough bikes, do a row/bike combo. 1 athlete bikes the first 30 calories, 1 athlete rows, they switch for the final 30 calories. A.:
Snatch (EMOM 12, 1 rep @ 85-90%) If you are feeling good. Feel free to try for a new 1RM. B.: Three rounds for time of: 10 CTB Pull ups 15 Thrusters (60/40) 20 Bar Facing Burpees A.:
Clean (EMOM 12, 1 rep @90%) B.: Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups compare results to 18 July A.:
For Time: 1 Mile Run 20 Burpees 30 Sit ups 40 Lunges 50 Push Ups 40 Lunges 30 sit ups 20 Burpees 800m Run **30 Minute Cap A.:
Whitten 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24'' 400m Run 22 Burpees 22 Wall-Ball Shots, 20# In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010 To learn more about Whitten click here |
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