2.1.13

10 Min Pistol Practice

For time:

50 abmat
Row 500m
50 box jumps (24/20)
50 abmat

1.31.13

Deadlift @ 70% 1rm
3 every 30 sec for 10 min

12-9-6:
Kb swings (70/53)
HR push ups

1.30.13

For time:
3 thrusters (100/70)
3 ctb pull ups
6 thrusters
6 ctb pull ups
9 thrusters
9 ctb pull ups

Rest 3 min

For time:
100 doubleunders
100 Lunge Strides (total)

1.29.13

A.
Max Effort 800m Run

Rest 3 min (from last person to finish)

B.
8 min amrap:
20 doubleunders
20 abmat

Rest 2 min


C.
6 min amrap:
10 burpees
10 ring rows

Rest 1 min



D.
3 min max hspu

1.28.13

15 min to find 1rm OHS

Then


For Time
21-15-9:
OHS (95/65)
Pull ups
Run 400m after each Round

1.25.13

A.
1000m Max Effort Row

rest 3 min

B.
10 min AMRAP:
5 CTB Pull Ups
15 KB Swings (53/35)

rest 3 min

C.
30 Turkish Get-Ups for time (weight tbd)

1.24.13

Skill:
Deadlift Technique (stance, order of movement)

For Time:

Deadlift (185/135)
10-9-8-7-6-5-4-3-2-1
HR Push Ups
1-2-3-4-5-6-7-8-9-10

*First set is 10 DL and 1 HR Push Up, second is 9 DL and 2 HR Push Ups, etc.

1.23.13

Skill:
Handstand Work, Holds and Push Ups (full range, kipping)

12 Min AMRAP:
5 HSPU
10 Push Press (95/65)

rest 3 min

5 Min Max Burpee-Box Jumps (24/20)

1.22.13

For Time:

Buy In: 5 Muscle Ups (15 Pull Ups/15 Ring Dips)

5 Rds:
15 Power Snatch (75/55)
15 Doubleunders

Cash Out: Run 800m

1.21.13

CrossFit Total

   1 RM Back Squat
   1 RM Press
+ 1 RM Deadlift
= Total

*You may perform 2 warm up sets for each movement, only 3 attempts per movement. Must be done in the listed order. For squat and press you must come from and return to the rack.

1.18.13

For Time:

Run 1 Mile*
100 ABMAT
100 Doubleunders
100 Air Squats

*Run 800 twice.

1.17.13

Muscle Up Progression

For Time:

50-40-30-20-10:
Wall Ball (20/14)
Lunge Strides w/Med Ball*

*Hold med ball overhead locked out.

1.16.13

Muscle Up Progression

"Nate"

20 Min AMRAP:
2 Muscle Ups
4 HSPU
8 KB Swings (70/53)

1.15.13

15 Min:

Hang Clean Practice

Clean Pulls

4 RFT:

10 Hang Power Clean (95/65)
15 HR Push Ups
20 ABMAT

1.14.13

15 Min of:

Hang Snatch Practice
Snatch Balance (pressing, heaving, sb)

20 Min AMRAP:
5 Hang Power Snatch (95/65)
10 Pull Ups
Run 200m

1.11.13

A.
5 Min AMRAP:

10 Box Jumps (24/20)
25 FT Standing Broad Jump

Rest 2 Min

B.
5 Min AMRAP:

15 HR Push Ups
15 HSPU

rest 2 Min

C.
5 Min AMRAP:
Max total Doubleunders

1.10.13

For Time:

With a continuous clock perform:

3 RDS of:
8 Thrusters (95/65)
8 CTB Pull Ups

3 RDS of:
10 Squat Cleans (95/65)
10 Ring Dips

3 RDS of:
12 Bar Facing Burpees
12 KB Swings (53/35)

1.9.13

For Time:

20 Min Clock Cap:

10 OHS (95/65)
20 HR Push Ups
20 T2B
10 Front Squats
15 HR Push Ups
15 T2B
10 Squat Cleans
10 HR Push Ups
10 T2B

Remainder of time perform as many rounds of:
10 Unbroken Doubleunders
10 Burpees

Score is time for chipper, and rounds of DU and Burpees

1.8.13

A.
8 Min AMRAP:
15 Doubleunders
15 Push Press (95/65)

rest 2 Min

B.
8 Min AMRAP:
10 KB Snatch (53/35)
10 Burpees

rest 2 Min

C.
8 Min AMRAP:
10 Box Jumps (24/20)
20 ABMAT

1.7.13

5 Min Doubleunders Skill Work
5 Min Pull Ups Skill Work

For Time:

5 Cycles of:
Run 200m
5 Pull Ups
10 Deadlifts 135/95

Rest 1 min between cycles.

Score is total time minus 4 min Rest.

1.4.13

For Time:

10 Power Snatch (95/65)
25 Burpees
10 Power Snatch
25 HR Push Ups
10 Power Snatch
25 Ring Dips
10 Power Snatch

1.3.13

Skill:
10 Min Muscle Up Progression

20 Min AMRAP:

10 KB Swings (53/35)
15 Pull Ups
20 Box Jumps (24/20)

1.2.13

15 Min to Find 1RM Deadlift

then

5 RFT:

5 Deadlifts @ 65% of 1RM
10 Burpees
15 Doubleunders