Monday, September 30, 2013

130930

3 rounds for time 
5 bear complexes, 135#
10 box jumps, 30"
run 400m

SH 11:26
CP 15:50


Tuesday, September 24, 2013

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



Monday, September 23, 2013

130923

AMRAP 8 min
3 burpee-bar muscle ups 
3 split jerks, 185#

SH 27
CP 23


Sunday, September 22, 2013

Friday, September 20, 2013

130920

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

SH 20:05
CP 22:36


Thursday, September 19, 2013

130919

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

SH 119
CP 68


Tuesday, September 17, 2013

Monday, September 16, 2013

Sunday, September 15, 2013

Saturday, September 14, 2013

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

Thursday, September 12, 2013

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


Wednesday, September 11, 2013

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


Tuesday, September 10, 2013

130910

6 min
AMRAP
clean and jerk, 150lb
Scott 30

rest as needed

6 min
row for distance
Scott 1,599 meters


Monday, September 9, 2013

130909

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

Scott: 18 rounds (630 reps)


Thursday, September 5, 2013

130906

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

SH 13:07
FC 14:42

Wednesday, September 4, 2013

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


Tuesday, September 3, 2013

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


Monday, September 2, 2013

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