130731

AMRAP 12 min

3 power cleans 135/95

3 ring dips

3 burpees

6 power cleans

6 ring dips

6 burpees

9 power cleans

9 ring dips

9 burpees

Continue to increase reps by 3 on each set until time expires. Score = total reps completed. 

Scott 123

Craig 105

130730

http://www.guerrillafitness.net/2013/07/morristown-workout-for-73013/

1-2-3-4-5-6-7-8-9-10
Knees to Elbows
Box Jumps 30"/24"
Dumbbell push press 40#/30#

SH 8:32 (45# db)

130729

http://www.guerrillafitness.net/2013/07/morristown-workout-for-72913/

Strength:

Clean and Jerk 1 rep max re-test

SH 205

Conditioning:

15 Squat Cleans 155#/105#
then,
3 Rounds:
400 Meter run 
21 Kettlebell swings
12 Pull ups
then,
15 Squat cleans 155#/105#

SH 17:03

130727

4 rounds for time

200ft kb farmer's carry (2x73lb)

30 hand release push ups

400ft shuttle run (4x100) 

Scott 10:34

130726

http://www.guerrillafitness.net/2013/07/morristown-workout-for-72613/

Strength:

Every minute on the minute for 10 minutes
1 Snatch Complex consisting of:
1 Hang power Snatch @ 65 - 70% of 1RM
1 Power Snatch @ 65 - 70% of 1RM 

Conditioning:

As many rounds as possible in 8 minutes
60 Foot bear crawl
10 burpees

Scott 7 rounds + 2 burpees 

130724

http://www.guerrillafitness.net/2013/07/morristown-workout-for-72413/

As many rounds as possible in 20 minutes
250 Meter row
10 Kettlebell swings 1.5 pood / 1 pood
20 Double unders 

Scott 10 rounds

130723 swinging annie

50-40-30-20-10

kb swings 53/35

double-unders

sit-ups

Scott 12:23

130721

4 rounds for time

30 cal row

20 deadlift, 185lb

10 HSPU (strict)

Scott 13:12

130720

Courtesy: http://www.guerrillafitness.net/2013/07/morristown-workout-for-72013/

50 Walking lunge steps 135#/95# (with barbell in the front rack)
* Every minute on the minute 15 double unders
50 Kettlebell Swings 1.5 pood / 1 pood 
* Every minute on the minute 25 Double unders

Scott 6:37

130718

complete for time:

Move the house*

* self explanatory 

130717

Cash In

Run 1 Mile

WOD

10m AMRAP

3 Shoulder to OH 135/95

3 Burpees

3 Toes 2 Bar

6 Shouler to OH

6 Burpees

6 Toes 2 Bar

9 Shoulder 2 OH

6 Burpees

6 Toes 2 Bar

Continue up the ladder until time expires

Scott 131 

130716

WOD
30 Back Squats 185/135

Then

3 rounds
15 HR Push Ups
30 sit ups
45 mountain climbers

Then
30 power cleans (same weight as back squats)

Scott 17:16 Rx

130714

Cash In
5m EMOTM
4 hang squat cleans 95/65
Work on speed under the bar

WOD
50 KBS 70/53
Then
10-9-8-7-6-5-4-3-2-1
Box Jumps 30/24
Deadlifts 155/115
Burpees

Scott 11:37

130713

40-30-20-10*

kb swings 70/53

hand release push-ups

*50 double-unders after each round

Scott 12:40

Candace 12:57

130712

Courtesy: http://crossfitsteam.com/july-12th-wod-showers-are-in/

WOD
Run 800m
15 clean and jerks 155/105
Row 800m
15 clean and jerks 155/105
Run 800m

Scott 17:20 Rx

Frank 19:20

130711

4 rounds

12 dead lift 135/95

10 strict pull ups

12 back squat 135/95

then

2 min plank hold

Scott 10:48

130709

me and my med ball 

complete for time

400m med ball run 20/16

30 wall ball

400m med ball run

40 push ups on med ball 

400m med ball run

50 med ball cleans 

400m med ball run

Scott 15:43

Candace 16:04

130707

5 rounds
50m shuttle sprint
8 power cleans 155/105
16 pull ups

SH 12:30

130706

Partner WOD

AMRAP 15 min

alternating bear complex 155/105

Scott/Candace 44

130705

Cash in

Run 1 mile, 5 burpees at each corner of the building (80 total)

WOD

5 rounds

5 snatch, 115#

10 toes to bar

15 deadlift, 115#

Scott. 6:52

130703

15 min

work to 1RM power clean

Scott 225

Frank 185

Candace 155

rest as needed

AMRAP 5 min

kb swing 70/53

Frank 96 (61#)

Scott 86 (70#)

Candace 82 (53#)

120702

50-40-30

burpees

cal row

thrusters, 45lb

SH 24:02

FC 31:18

130701

AMRAP 12 min

3 deadlift 185/135

3 box jumps 30'/24'

20 double unders

6 deadlifts

6 box jumps

20 double unders

9 deadlifts

9 box jumps

20...etc until time is up....

SH 280