Wednesday, September 28, 2016

Thursday 160929

Handstand
Handstand Walk

This is not a timed workout.

--then--

Christine

3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in

Tuesday, September 27, 2016

Wednesday 160928

Every 1 min for 18 mins, alternating between:
1 Round Cindy
8 Strict Press, 95/65 lbs

Monday, September 26, 2016

Tuesday 160927

Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
--then--

10 rounds for time of:
3 Hang Cleans, 155/105 lbs
6 Toes-to-bars

Sunday, September 25, 2016

Monday 160926

In 15 mins do:
30 Handstand Push-ups
then in the remaining time, AMRAP of:
Run, 200 m
9 Thrusters, 95/65 lbs
11 Box Jumps, 30/24 in

Thursday, September 22, 2016

Friday 160923

Hotshots 19

6 rounds for time of: 30 Air Squats 19 Power Cleans, 135/95 lbs 7 Strict Pull-ups Run, 400 m

Wednesday, September 21, 2016

Thursday 160922

Every 1:30 for 27 mins, alternating between: Max Cal Row Max Rep Kettlebell Swing, 35/25 lbs Rest 1:30

Tuesday, September 20, 2016

Wednesday 160921

CrossFit total

Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep

Monday, September 19, 2016

Tuesday 160920

In 15 mins do: 30 GHD Sit-ups then in the remaining time, AMRAP of: 3 Rope Climbs, 15 ft 9 Pull-ups 15 Hand Release Push-Ups

Sunday, September 18, 2016

Monday 160919

Snatch Grip Behind The Neck Push Press 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

--then--

4 rounds for time of:
10 Hang Power Snatches, 115/75 lbs
20 Back Squats, 115/75 lbs

Run, 200 m

Thursday, September 15, 2016

Friday 160916

Double Unders (Unbroken)s 
3x Max Rep 
 Rest as needed between

--then--

27-21-18-15-12-9-6-3 reps, for time of: 
Wall Ball, 20/14 lbs 
Slam Ball Over Shoulder, 50/30 lbs