Wednesday, July 23, 2014

Thursday 140724

For time:
20 Overhead Squats, 115/75 lbs
12 Muscle-ups
15 Overhead Squats, 115/75 lbs
9 Muscle-ups
10 Overhead Squats, 115/75 lbs
6 Muscle-ups
5 Overhead Squats, 115/75 lbs
3 Muscle-ups

Tuesday, July 22, 2014

Wednesday 140723

7 Rounds:
Row (calories), 1 min
Double Under, 1 min
Kettlebell Sumo Deadlift High-pull, 1.5/1 pood, 1 min
Rest 1 min

Score is total reps.

Monday, July 21, 2014

Tuesday 140722

"Barbara"

5 rounds, each round for time, of: 
20 Pull-ups 
30 Push-ups 
40 Sit-up (abmat)s 
50 Air Squats 

Rest 3 mins between each round. 

Do not include your rest in the time.

Sunday, July 20, 2014

Monday 140721

For time: 
30 Thrusters, 95/65 lbs 
20 GHD Sit-ups 
Run, 400 m 
20 Thrusters, 115/80 lbs 
30 GHD Sit-ups 
Run, 400 m 
10 Thrusters, 135/95 lbs 
40 GHD Sit-ups 
Run, 400 m

Thursday, July 17, 2014

Friday 140718

A single set of Pull-ups for max reps.

-- then --

"CrossFit Total II"

Clean 1 rep
Bench Press 1 rep
Overhead Squat 1 rep

Clean is from the ground, power or squat.

-- then --

A single set of Push-ups for max reps.

Wednesday, July 16, 2014

Thursday 140717

"Angry Randy"

For time: 
75 Power Snatches, 75/55 lbs

The workout starts with 3 burpees, and continue to perform 3 burpees every minute on the minute.

Tuesday, July 15, 2014

Wednesday 140716

Run 1 mi

This is an all out effort for time.

-- then --

21-15-9 reps, for time of:
Wall Ball, 20/14 lbs
Shoulder Press, 95/65 lbs
Ring Dip

Monday, July 14, 2014

Tuesday 140715

For time:
20 Deadlifts, 225/155 lbs
30 Box Jump Overs, 24/20 in
40 Kettlebell Swings, 1.5/1 pood
50 Double Unders
60 Burpees
50 Double Unders
40 Kettlebell Swings, 1.5/1 pood
30 Box Jump Overs, 24/20 in
20 Deadlifts, 225/155 lbs

Sunday, July 13, 2014

Monday 140714

For time:
Run, 800 m
-- then --
3 rounds of:
15 Chest-to-bar Pull-ups
15 Handstand Push-ups
15 Jumping Squats
-- then --
Run, 800 m

Thursday, July 10, 2014

Friday 140711

Death By Back Squat

With a continuously running clock perform:
1 Back Squat, 1x bodyweight in the first 1 min,
2 Back Squats, 1x bodyweight in the second 1 min
3 Back Squats, 1x bodyweight in the third 1 min
...
Continuing this for as long as you are able.

-- then --

For time:
Row, 1000 m
20 GHD Sit-ups
Row, 750 m
40 Toes To Bars
Row, 500 m
60 AbMat Sit-ups