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


Thursday, July 3, 2014

140703 part 2

10 min AMRAP
3 wall ball
3 knees to elbow
3 alt dumbbell snatch, 50
6
6
6
9
9
9

SH 183
RS 145

Wednesday, July 2, 2014

140703

Complete for time
75 kb swings, 53
75 hand release push ups
75 goblet squats, 53
75 burpees

SH 16:10
CP 21:30


Tuesday, July 1, 2014

140702

500m row
400m run
30 shoulder to overhead, 135/95
20 bar facing burpees
30 shoulder to overhead
400m run
500m row

SH 16:22
FC 18:15 (115#)
MH 19:17 (run, no row)



140701

Pull ups
Front rack lunges, 135/95

SH 11:38
CP 14:57
MH 15:48