131130

complete for time:

run 400m

then

21-15-9 reps

power cleans 135/95

back squats 135/95

then

run 400m

SH 11:42

FC 14:43

MH 16:26

131128

3 rounds for time

500m row

20 shoulder to overhead, 135#

20 toes to bar

SH 16:31

CP 20:15

131126

3 rounds for time

20 burpee pull-ups

20 wall ball 20lb/10'

SH 9:54

131125

A) overhead squat work

B) AMRAP 6 min

5 power snatch, 115lb

10 back squats, 115lb

SH 81

CP 49

131123

complete for time

run 800m

50 squats

50 kb sumo deadlift high pull 53/30

50 sit ups

50 push press 95/45

run 400m

3 rope climbs, 12' (5 rope pulls)

SH 13:47

MH 17:50

131122

AMRAP 15 min

5 burpee box jumps 24/20

10 cal row

15 jumping lunges

SH 278

MH 151

131120 Front Squat 1RM

A) Establish 1RM front squat

SH 295

CP 225

B) alternating with partner complete 4 rounds each for time of:

12 GHD sit ups

12 kb swings, 70lb

12 GHD back extensions

SH/CP 13:09

131119

5 deficit handstand push ups

10 power cleans, 185lb

20 chest to bar pull-ups

40 burpees

20 chest to bar pull-ups

10 power cleans, 185lb

5 deficit handstand push-ups 

SH 11:34

CP 19:45

131118

complete for time

100 double unders

then

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

hang power snatch, 95lb

toes to bar

then

100 double unders

SH 10:49

131116

complete for time

40 calorie row

10 wall ball 

30 calorie row

20 wall ball

20 calorie row

30 wall ball

10 calorie row 

40 wall ball

SH 10:56

MH 18:42

131115

5 rounds for time

3 squat clean thrusters, 185lb

5 chest to bar pull ups

7 box jumps, 30"

SH 10:02 Rx

131112

Row 1k

50 push ups

50 sit ups

Row 500m

40 push ups

40 sit ups

Row 250m

30 push ups

30 sit ups

SH 17:46

FC 19:33

131110

3 rounds for time

60 double unders

30 kb swings 70/53

15 front squats 155/105

then 

run 800m

SH 19:40 Rx

MH 22:54 (30lb kbs/55lb sqt)

FC 26:45 (135lb sqt)

131109

http://crossfitsteam.com/november-9th-wod-running-seminar-postponed/

Cash in
10 – 50 yard sand bag sprints

WOD
15 deadlifts 225/155
Then
4 rounds
10 hang cleans 135/95
10 shoulder to OH 135/95
Then
15 deadlifts 225/155

SH 7:18 Rx

131107

complete for time

30 wall ball 20/16

30 pull ups

30 hand release push ups

30 toes through rings

30 overhead walking lunges, 45/25

30 burpees

30 burpees

30 shoulder to overhead, 135/95

30 cal row

SH 15:03 Rx

FC 23:31 (115lb)

MH 19:45 (45lb)

131106

4 rounds

10 deadlifts, 225lb

run 400m

10 ring dips

SH 10:20

CP 11:25

131105

complete for time

row 1000m

50 thrusters, 95lb

row 1000m

SH 11:52

FC 14:46

131104 Back Squat 1RM

A.

15 min: work to a 1RM back squat

CP 265

SH 335

B.

AMRAP 7 min

2 hand stand push-ups

2 toes-to-bar

4 hand stand push-ups

4 toes-to-bar

6

6...etc.

CP 71

SH DNF (shoulder)

131102

3 rounds for time

row 500m

10 clean and jerk, 155lb

15 pull ups

SH 15:56

FC 18:24 (135lb)

131101

5 rounds for time

15 kb swings, 70lb

15 hand release push ups

15 goblet squats, 70lb

SH 11:07

FC 12:45

MH 12:17