140731

MAMRAP 7 min

3 snatch, 95/65

3 burpees

6 

6

9

9...

SH 93

MH 48

FC rowed 1,720m

140730

5-5-3-3-3-1-1-1-1-1

Front squat

Then

EMOM 16 min

Even: strict chest to rings pull ups

Odd: strict ring dips

140729

Run 400m

15 clean and jerk, 155

15 toes to bar

Run 400m

15 clean and jerk

15 toes to bar

Run 400m

SH 13:12

FC 14:53

MH 17:59

140727

For time:

Row 1k

Rest 5 min

Row 1k

60 push ups

50 step ups, 24"

40 kb swings, 70#

30 push ups

25 step ups

20 kb swings

100 walking lunges

SH 30:03

140725

3 min max rope climbs

2 min rest

3 min max box jump overs, 24/20

2 min rest

3 min max alt db snatch, 50/25

2 min rest

3 min max cal row

SH 200

CP 164

MH 133

140724

AMRAP 12 min

15 wall ball

10 hand release push ups

5 burpee pull ups

SH 209

CP 183

MH 151

140723

15-12-9

Thrusters, 135#

Chest to bar pull ups

Then

Run 1 mile

SH 15:20

CP 16:56

140721

AMRAP 12 min

6 squat cleans, 155

7 burpees

8 alt db snatch, 70

SH 85

MH 86

CP 58

140719

Courtesy Pump CrossFit

http://www.pumpcrossfit.com

EMOM 20 min

1 deadlift*

* start at 135# and add 20# each minute 

SH finished with 435#

140718

3 rounds

Run 400m

33 kb swings, 53/33

SH 9:10

MH 12:10

140717

AMRAP 10 min

20 cal row

20 box jump overs, 24/20

SH 180

CP 149

140716

EMOM 5

10 front rack lunges, 155#

Rest 1 min

EMOM 

10 chest to bar pull ups

Rest 1 min

EMOM 5

15 deadlift, 155#

SH Rx

CP

FC

140715

30 thrusters, 95#

30 power cleans, 95#

30 bar facing burpees

30 shoulder to overhead, 95#

SH 7:07

CP 8:04

FC 10:05

140714

Find a heavy squat clean

SH 235

140712

5 rounds

10 alt db snatch, 70#

20 GHD sit ups

30 double unders

SH 10:45

140711

140711

AMRAP 10 min

25 pull ups

50 push ups

75 squats

SH 276

CP 156 + 800m run (shoulder)

140709

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

Hang snatch, 95

Toes to bar

Bar facing burpees

SH 14:05

FC 19:32

140708

12 minute running clock

Run 1 mile

With remaining time:

Row for distance

Score = distance rowed

SH  1,226m

FC 958m

140706

AMRAP 5 min

Calorie row

Rest 2 min

AMRAP 4 min

Wall ball

Rest 2 min

AMRAP 3 min

Double unders

SH 365

MH 238

140705

5 rounds for time

12 deadlift, 135/95

9 hang cleans, 135/95

6 push jerks, 135/95

200m run

SH 11:46

MH 19:33

140703 part 2

10 min AMRAP

3 wall ball

3 knees to elbow

3 alt dumbbell snatch, 50

6

6

6

9

9

9

SH 183

RS 145

140703

Complete for time

75 kb swings, 53

75 hand release push ups

75 goblet squats, 53

75 burpees

SH 16:10

CP 21:30

140702

500m row

400m run

30 shoulder to overhead, 135/95

20 bar facing burpees

30 shoulder to overhead

400m run

500m row

SH 16:22

FC 18:15 (115#)

MH 19:17 (run, no row)

140701

21-18-15-12-9-6-3

Pull ups

Front rack lunges, 135/95

SH 11:38

CP 14:57

MH 15:48