140629

3 rounds for time

Run 400m

15 deadlift, 185

15 box jumps, 30

SH 11:05

MH 15:01

140628

AMRAP 10 min

7 toes to bar

7 power snatch

7 bar facing burpees

SH 130

MH 69

140626

For time

Row 1k

Then

3 rounds

15 wall ball 20#/10'

15 pull ups

SH 8:27

140625

5 rounds

20 kb sumo deadlift hi pull 70/53

20 hand release push ups

200m run

SH 11:37

CP 13:22

MH 16:58

140624

AMRAP 15 min

5 clean and jerk, 135/95

10 sit ups

15 walking lunge steps

SH 244

CP 206

FC 218

140622

3 rounds for time

15 front squat 155/105

15 burpee pull ups

SH 10:46 Rx

MH 12:24

140621

50 double unders

50 alt db snatch 50/25

50 double unders

40 alt db snatch 

50 double unders

30 alt db snatch 

50 double unders

20 alt db snatch 

50 double unders

10 alt db snatch 

SH 12:06

MH 18:14

140620

10 thrusters, 95/65

Run 200m

15 thrusters

Run 400m

20 thrusters

Run 800m

SH 9:24

FC 10:56

EK 14:30

MH 15:07

140619

AMRAP 8 min

3 Russian kb swings, 70/53

3 burpee box jumps, 24/20

6

6

9

9...

SH 133

FC 110

CP 90

140617

21-15-9*

Hang cleans, 115/80

Front rack lunges, 115/80

*400m run after each round

SH 9:09

FC 14:09

MH 13:12

140616

5 rounds for time

20 hand release push ups

20 calorie row

400 foot farmer's carry, 2x73lb kb

SH 21:56

150615

10 rounds for time

Run 200m

15 air squats

SH 13:00

MH 14:43

140613

AMRAP 12 min

30 double unders

20 wall ball

10 box jumps, 24/20

SH 356

MH 252

140612

A. Build to a heavy deadlift

SH 

CP 385

B. 3 rounds for time of:

Row 15 calories

10 burpees over the rower

Courtesy CrossFit.com

SH 3:46 (only rowed 40 cal)

CP 4:50

140611

3 min max double unders

1 min rest

3 min max cal row

1 min rest

3 min max reps squats

1 min rest

3 min max reps sit ups

SH 481

FC 273

MH 322

140608

21-19-15-12-9-6-3

Toes through rings

KB swings, 53/35

SH 9:03

CP 9:27

140607

AMRAP 7 minutes

3 deadlift 225/155

3 box jumps 24/20

6

6

9

9...etc...

SH 123

CP 94

MH 79

140606

A. 3 x max l-sit holds

SH 28, 21, 20

CP 31, 23, 17

FC 19, 18, 15

B. AMRAP 10 min

5 v-ups

10 push ups

15 jumping lunges

SH 335

FC 302

CP 267

140605

30 squat cleans, 135#

Rest 3 min

Run 1 mile

Rest 3 min

30 squat cleans, 135#

SH 22:50

CP 26:25

130603

Run 400m

33 kb sumo deadlift high pull, 70/53

Run 400m

33 kb swings 70/53

Run 400m

33 kb goblet squats, 70/53

SH 9:53

CP 10:39

FC 10:51

EK 12:53

140602

80 cal row

70 sit ups

60 cal row

50 box jump overs, 20"

40 cal row

30 deadlift, 185#

20 cal row

SH 18:52

CP 21:11