WEDNESDAY 100630

10-9-8-7-6-5-4-3-2-1 of the following:

Burpees
Pull Ups
KB swings (1.5/1)
Knees to Elbows

MONDAY 100628

25-20-15

Power Clean (95/75)
Push Jerk (95/75)

SUNDAY 100627

3 Rounds:

10 Deadlifts (275/185)
10 Ring Dips

SATURDAY 100626

“Fight Gone Bad”

Wall Ball
Sumo Deadlift High Pull
Box Jumps
Push Press
Row

THURSDAY 100624

"Cindy”

AMRAP in 20 min
5 Pullups
10 Pushups
15 Air Squats

WEDNESDAY 100623

5 Rounds:

25 Double Unders
15 KB Swings (1.5/1)

TUESDAY 100622

Back Squat

5 x 5

MONDAY 100622

For time:

50 Burpees
5 Handstand pushups
40 Burpees
10 Handstand pushups
30 Burpees
15 Handstand pushups

SATURDAY 100619

“Chipper Kate”

2 people per team.

Buy in – 60 Lateral Jump Burpees between both teammates (men-must clear a loaded bar/women-must clear just the bar). One person must hold a plank while the other does burpees until the 60 are completed.

30 Overhead Squats (45/35)
30 Slam Balls (20/10)
30 Knees to Elbows
30 Pull Ups
30 Box Jumps (24/20)
30 Wall Balls (20/16)

Buy out – 800m Run, both teammates.

Each teammate chooses 3 of the 6 middle movements, starting at the same time after the buy in. Teammates may not move onto next movement until both have completed their 30 rep set.

Post team time to comments.

FRIDAY 100618

5 rounds:

5 Barbell Complex (95/75)
10 pushup
15 situp

WEDNESDAY 100616

Deadlift
5-5-3-3-1

TUESDAY 100615

3 Rounds:
5 Thruster (135/95)
3 Push Jerk (135/95)
1 Power Clean (135/95)
250m row

MONDAY 100614

150 KB swings (1.5/1 pood) for time
with 10 situps on every minute for as long as it takes you to finish.

SUNDAY 100613

10-9-8-7-6-5-4-3-2-1 rep rounds:

85# thrusters
burpees

SATURDAY 100613

“Modified Grace”
30 Ground to overhead (any means) (135p/95p)
30 Burpees

FRIDAY 100611

30-20-10
Overhead Squat (95/75)
Slam ball (20/10)

THURSDAY 100610

30-20-10
Overhead Squat (95/75)
Slam ball (20/10)

TUESDAY 100608

Bench Press
5×5

SATURDAY 100505

For time:
20 Wall balls
15 Burpees
10 Power Cleans (135/75)
5 Handstand push ups
10 Power Cleans
15 Burpees
20 Wall balls

FRIDAY 100604

5×500 m Row
Rest 2 minutes between each set.

THURSDAY 100603

“Running Fran”
400m run
15 Thruster (95p/65p)
15 Pullups
400m run
12 Thruster
12 Pullups
400m run
9 Thrusters
9 Pullups

TUESDAY 100601

“Crossfit Total”, work to one rep max of the following

1 Deadlift
1 Press
1 Squat