130930

3 rounds for time 

5 bear complexes, 135#

10 box jumps, 30"

run 400m

SH 11:26

CP 15:50

130929

21-18-15-12-9-6-3
kb swings, 70#
toes-to-bar

SH 11:37

130925 "Clean Cindy"

AMRAP 20 min
5 power clean 135/95
10 push-ups
15 squats

SH 495 (16+15)

FC 391 (13+1)

130924

5 rounds for time:
20 dumbbell snatch, 50# (10/10)
400 foot shuttle sprint (4x100')

SH 7:15
CP 8:45

130923

AMRAP 8 min

3 burpee-bar muscle ups 

3 split jerks, 185#

SH 27

CP 23

130922 Scotty's Birthday WOD

10-9-8-7-6-5-4-3-2-1*

deadlift, 315#

strict handstand push-ups

*25 double-unders after each round

SH 14:32

130920

for time:
run 1 mile
100 kettlebell swings, 53#
run 1 mile

SH 20:05
CP 22:36

130919

AMRAP 12 min:
5 shoulder to overhead, 135#
10 front rack lunge, 135#
2 rope climbs, 12'

SH 119
CP 68

130918

4 rounds

run 400m

15 thrusters, 95#

SH 11:11

FC 14:23

130916

20-15-10-5

squat cleans, 135#

toes-to-bar

SH 10:49

CP 16:40

130915

10-9-8-7-6-5-4-3-2-1

deadlift, 225

burpee-box jumps, 24"

then

row 1k

SH 13:26

FC 16:34

130914

Courtesy of CrossFit Steam: http://crossfitsteam.com/sept-14th-wod/

4 rounds for time:

400m run

12 chest-to-bar pull-ups

18 kettlebell swings, 70#

24 sit-ups

Scott 16:54

130912 "Mia"

"Mia"

3 rounds for time:

9 power snatch, 115#

15 back squat, 115#

21 push press, 115#

SH 12:29

CP 16:37

130911

AMRAP 10min

up ladder increasing by threes

3 kb swings, 70lb

3 burpees

3 knees to elbows

6

6

6

9

9

9

etc...

Scott 145

Craig 106

130910

6 min

AMRAP

clean and jerk, 150lb

Scott 30

rest as needed

6 min

row for distance

Scott 1,599 meters

130909

20 min AMRAP
5 ghd sit-ups
10 wall ball 20lb/10'
20 double-unders

Scott: 18 rounds (630 reps)

130906

7 rounds for time
10 deadlifts, 135lb
7 toes to bar
250m row

SH 13:07

FC 14:42

130904

courtesy: http://www.guerrillafitness.net/2013/09/morristown-workout-for/

AMRAP 12 min

7 hand stand push ups

14 kettlebell sumo deadlift high pulls, 53lb

21 double unders

SH 300

CP 235

130903

40-30-20-10*

ring push-ups

kettlebell sumo deadlift high pull, 70lb

sit-ups

*100ft waiters walk, 50lb after each round

SH 13:58

CP 18:41

130902 "Hotshots 19"

https://hotshots19.crossfit.com/

http://youtu.be/QSO8nDq09hU

"Hotshots 19"

• Six rounds for time of:
• 30 Squats
• 135 pound Power clean, 19 reps
• 7 Strict Pull-ups
• Run 400 meters
• 
  

Scott 34:13

Frank 40:52