Thursday, July 31, 2014

140731

MAMRAP 7 min
3 snatch, 95/65
3 burpees
6
9
9...

SH 93
MH 48
FC rowed 1,720m

Wednesday, July 30, 2014

140730

5-5-3-3-3-1-1-1-1-1
Front squat

Then

EMOM 16 min
Even: strict chest to rings pull ups
Odd: strict ring dips


Tuesday, July 29, 2014

140729

Run 400m
15 clean and jerk, 155
15 toes to bar
Run 400m
15 clean and jerk
15 toes to bar
Run 400m

SH 13:12
FC 14:53
MH 17:59

Sunday, July 27, 2014

140727

For time:
Row 1k
Rest 5 min
Row 1k
60 push ups
50 step ups, 24"
40 kb swings, 70#
30 push ups
25 step ups
20 kb swings
100 walking lunges

SH 30:03

Friday, July 25, 2014

140725

3 min max rope climbs
2 min rest
3 min max box jump overs, 24/20
2 min rest
3 min max alt db snatch, 50/25
2 min rest
3 min max cal row

SH 200
CP 164
MH 133


Thursday, July 24, 2014

140724

AMRAP 12 min
15 wall ball
10 hand release push ups
5 burpee pull ups

SH 209
CP 183
MH 151

Wednesday, July 23, 2014

140723

15-12-9
Thrusters, 135#
Chest to bar pull ups

Then

Run 1 mile

SH 15:20
CP 16:56

Monday, July 21, 2014

140721

AMRAP 12 min
6 squat cleans, 155
7 burpees
8 alt db snatch, 70

SH 85
MH 86
CP 58

Saturday, July 19, 2014

140719

Courtesy Pump CrossFit

http://www.pumpcrossfit.com

EMOM 20 min
1 deadlift*

* start at 135# and add 20# each minute 

SH finished with 435#

Friday, July 18, 2014

Thursday, July 17, 2014

Tuesday, July 15, 2014

140716

EMOM 5
10 front rack lunges, 155#
Rest 1 min

EMOM 
10 chest to bar pull ups

Rest 1 min

EMOM 5
15 deadlift, 155#

SH Rx
CP
FC



140715

30 thrusters, 95#
30 power cleans, 95#
30 bar facing burpees
30 shoulder to overhead, 95#

SH 7:07
CP 8:04
FC 10:05


140714

Find a heavy squat clean

SH 235

Saturday, July 12, 2014

140712

5 rounds
10 alt db snatch, 70#
20 GHD sit ups
30 double unders

SH 10:45

Friday, July 11, 2014

140711

140711

AMRAP 10 min
25 pull ups
50 push ups
75 squats

SH 276
CP 156 + 800m run (shoulder)

Tuesday, July 8, 2014

140709

10-9-8-7-6-5-4-3-2-1
Hang snatch, 95
Toes to bar
Bar facing burpees

SH 14:05
FC 19:32


140708

12 minute running clock
Run 1 mile
With remaining time:
Row for distance

Score = distance rowed

SH  1,226m
FC 958m


Saturday, July 5, 2014

140706

AMRAP 5 min
Calorie row

Rest 2 min

AMRAP 4 min
Wall ball

Rest 2 min

AMRAP 3 min
Double unders

SH 365
MH 238



140705

5 rounds for time
12 deadlift, 135/95
9 hang cleans, 135/95
6 push jerks, 135/95
200m run

SH 11:46
MH 19:33