111130

AMRAP 15 min:
run 200m
10x toes-to-bar
10x box jumps
10x push press

scott 6 + box jumps + push press
bobby 5
frank 4 + run
candace 5
jaclyn 4.75

111128

3 rounds - record total# reps/cal:

1 min max reps rope slams, 2" rope
rest 30 sec
1 min max reps wall ball
rest 30 sec
1 min max reps kb swings
rest 30 sec
1 min max cal row
rest 30 sec

scott 345
anaida 303
bobby 336

111127

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds for time:
dumbbell swings 50#/25#
dumbbell push press (each arm) 50#/25#
knees-to-elbows
**50 yard shuttle sprint between each round**

scott 10:43
anthony 15:57
anaida 14:37
lauren 12:30

111126

complete for time:

run 800m
-then-
3 rounds of:
10x pull-ups
20x hand-release push-ups
30x sit-ups
40x air squats
-then-
run 800m

scott 17:39
anthony 21:40
anaida 22:33
lauren 21:16
frank 22:00

111123

http://www.crossfit.com/mt-archive2/008016.html

For time:

100 Burpee pull-ups [demo]

Ideally, the pull-up bar is one foot above your reach.

scott 9:29

111122

complete for time:
20x double-unders
15x deadlifts
15x box jumps
30x double-unders
12x deadlifts
12x box jumps
40x double-unders
9x deadlifts
9x box jumps
50x double-unders
6x deadlifts
6x box jumps

scott 9:11 (225# dl; 24" box)
frank 13:17 (165# dl, 24" box)
jaclyn 9:14 (90#dl, 20" box)
candace 9:14 (90# dl, 20" box)
lauren10:28 (50# dl, 20" box)

111121

http://www.crossfit.com/mt-archive2/003251.html

"Helen" [demo]

Three rounds for time:
Run 400 meters
21x kettlebel swing 53#/30#
12x pull-ups

scott 9:15

jaclyn 9:51

candace 9:33

frank 10:15

111120

AMRAP 15 min

50 yard double kettlebell rack walk, 50# [demo]
10x wallball, 20#/10' [demo]
10x pull-ups [demo]
25x double-unders [demo]

scott: 6 rounds, 10 pull-ups, 5 wallball
frank: 4 rounds, 10 pull-ups, kb rackwalk

111118

"J.T." [demo]

complete 21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

scott 16:36

111116

http://www.crossfit.com/mt-archive2/008001.html

three rounds for time (post total time):
run 800m
rest 2 min

scott 13:59 (3:18; 3:20: 3:21)

111115

http://www.crossfit.com/mt-archive2/008000.html

Thruster 1-1-1-1-1-1-1 reps
scott: 155-175-185-195-205-210f-210

3 min AMRAP double-unders
scott: 175

111114

3 rounds for time:
run 400m
15 push press [demo] (95#/45#)
15 sit-up [demo]
15 pull-ups [demo]

scott 11:07
frank 13:45
anaida 16:15

111112

5 rounds for time:
25 double-unders (or 60 singles) [demo]
20 kb goblet squats [demo]
15 hand release push-ups[demo]
10 knees-to-elbows[demo]

congrats to bobby for puking today!

scott 12:50
bobby 13:14
anaida 17:12
frank 21:15

111111

http://www.crossfitannex.com/
box squat
3-3-3-3-3-3-3-3 (225#)

complete rep-round for time:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 kb swing, 24kg
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15 burpees

scott 12:26

111109

http://www.crossfitannex.com/
push press
3-3-3-3-3 @ 155#

AMRAP 15 minutes
10 snatch, 65#
10 box jumps, 20"
100 yard sprint

scott: 5 rounds + 10 snatch & 10 box jumps

111108

run 800m
30x dumbbell snatch (15 right/15 left) [demo]
run 400m
30x dumbbell snatch (15 right/15 left)

scott 7:31
jaclyn 8:10
frank 8:53
anaida 11:10
lauren 11:20

111107

AMRAP 15 min:

5x pvc shoot-through [demo]
10x kettlebell sumo deadlift high pull [demo]
15x overhead lunge steps [demo]

scott 9 rounds + 10 kbsdhp (32kg kb, 45# o/h)
anaida 6 rounds + 15 lunges, 10 kbsdlhp, 1 s/t
bobby 6 rounds + 5 s/t, 10 kbsdlhp
candace 8 rounds + 5 s/t
lauren 6 rounds
frank 7 rounds

111105

for time:

100 double-unders (300 singles) [demo]
-then-
3 rounds of
10 power cleans [demo]
10 box jumps [demo]
- then-
run 800m

scott 11:45 (doubles; 135# p/c)
anthony 16:40 (doubles; 115# p/c)
anaida 15:23 (singles; 45# p/c)
lauren 11:14 (singles; 45# p/c)
jaclyn 9:57 (singles; 45# p/c)

111104

complete for time:
(sub 2x push-ups for hspu)

25 kb swings, 53#/30# [demo]
3 handstand push-ups [demo]
20 kb swings
5 handstand push-ups
15 kb swings
7 handstand push-ups
10 kb swings
9 handstand push-ups
5 kb swings
11 handstand push-ups

scott 6:12
bobby 5:00 (push-ups)
frank 6:45 (push-ups)
jaclyn 4:25 (scaled hspu)
candace 4:30 (scaled hspu)
lauren

111102

done @ http://www.crossfitannex.com/

5 rounds for time:

40x air squats
30x abmat sit-ups
20x push-ups
10x pull-ups

SH 13:24

111101

complete for time:

run 400m
25x box jumps 24"
run 400m
25x ghd sit-ups
run 400m
25x wall ball, 20#
run 400m
25x kettlebell swings, 53#

scott 11:51
bobby 13:27