9.30.11

"Death by Pull Ups, or Hand Stand Push Ups"
*Choose One

With a continuously running clock, do one rep the first minute, two the second, three the third... Until you can't complete the number of reps that correspond with the minute.

9/29/11

Run 1 mile
25 Squat cleans @60% BW
Run 1 mile

9.28.11

"Fran"

21-15-9:
Thrusters (95/65)
Pull Ups


*Games-Level Athletes:
"Fat KB Fran"
15-12-9:
KB Thrusters (53/35, use two of each)
Weighted Pull Ups (20/10 vest or dumbbell)
-Only those with a sub 5 min Fran time will attempt this if they want to.

9.27.11

3 RFT:

Run 400m
40 Walking lunge steps (total)
30 Sit ups
20 Push ups
10 Burpees

9.26.11

You have 10 Minutes to establish a 1RM Deadlift

then

5 RFT:
5 Deadlift @ 75% of 1RM
10 KB Swings (53/35)

9/23/11

Thruster 3-3-3-3-3


Run 800m
KB swing 21,15,9 @ 53/35
T2B 9,15,21

*Run 800m, 21 KB swings and 9 T2B. Run 800m, 15 Kb swings and 15 T2B. Run 800m, 9 KB swings and 21 T2B.

9.22.11

15 Min AMRAP:

1 Rabbit-Hill Sprint (grass)
3 Down and Back (door to asphalt) w/ Barbell on back (135/95)
6 Burpee-Deadlift (135/95)

9.21.11

For Time:

Run 800m
50 KB Swings (53/35)
40 Push Press (115/85)
30 Doubleunders
20 Pull Ups
Run 400m

9.20.11

7 Rounds for Time:

5 SDHP (135/95)
10 Burpee Tuck Jumps

9.19.11

5 Rounds for Time:

15 DB Ground to Overhead (40/20)
20 Goblet Squats w/one DB (40/20)
25 Lunge Strides w/one DB (40/20)

9/17/11

Teams of three:

15 min. amrap of:

200m run
KB swing 53/35
Box jump 24/20

One person runs while one swings and one jumps. Runner returns, picks up reps from kb and kb picks up reps from box jump for a combined total at the end.

9/16/11

skill: practice double unders

15 min. amrap
3 Deadlift @ 75% of your 1rm
6 sledge swings; each arm
9 Heavy rope dbl. unders**
200m run

**If you currently have 10-15, unbroken dbl. unders then you'll use a heavy rope. All others will be appropriately scaled.

9/15/11

Skill: Hollow body position

"Jackie"
1000m row
50 thrusters @45lbs
30 pull ups

**Challenge yourself to learn something new or get better at a skill you're lacking in. Grab one of the coaches and get to work!

9/14/11

skill: Handstand work

For time:
30 max height box jumps
25 clapping push ups
20 wall climbs
15 burpee broad jumps
10 skin-the-cat

9/13/11

Skill: GHD

5 Rft OF:

3 min. on/3 min. off

Run 400m
15 KB swings
Max rep burpees**

**Your score equals number of burpees completed.

9/12/11

Push Jerk
3-3-3-1-1

"Grace"

30 clean and jerk @ 135/95

9-11 THROWDOWN!!!

Heats begin at 10am!

9.9.11

For time:

Run 400m
30 KB Swings (53/35)
Run 400m
30 Pull Ups
Run 400m
30 Handstand Push Ups

9.8.11

20 Min AMRAP:

5 Thrusters (95#/65#)
7 Hang power cleans
10 Sumo deadlift high pulls

9.7.11

CrossFit Total

1 Rep Max Back Squat
1 Rep Max Press (strict)
1 Rep Max Deadlift
Total is sum of all 3 lifts.

*You will be able to have two warm up sets before having three attempts at your 1 RM. All Lifts from the rack must be completely returned to the rack for them to count. Deadlift is obviously from the ground, no hitching.

9.6.11

For Time:

5 Kness 2 Elbows
30 Squats
5 K2E's
30 Push Ups
5 K2E's
30 Box Jumps
5 K2E's
30 Lateral Burpees over ABMAT

Closed For Labor Day!

9.2.11

"Annie"

50-40-30-20-10 of:

Doubleunders
ABMAT Sit Ups