Games push ups
Box jumps 24"/20"
Sit ups
SDHP 50/35
4 mins at each movement (8 rounds of 20/10) then rotate thru them all....add lowest round of each for one number!
Wednesday, August 28, 2013
Monday 8/26
Crossfit Total (180 style)
1 rep max on:
Power clean
Back squat
Strict shoulder press
Add weights together for one total!
Wednesday, August 21, 2013
Wednesday! 8/21
3x5 front squat skill work
Then.....
Working for 90 secs at each movement...with 30 sec rest and rotate...
Max calories on rower
Max med ball v ups
Max front squats 135/95
Rest 4 min....
3 rounds
Tuesday torcher
20 clean & jerks 155/115
800m run
100 dubs (200 singles)
400 m run
10 C & J
800m run
50 dubs (100 singles)
400 m run
Monday, August 19, 2013
Friday, August 16, 2013
Barbell Friday!!
All reps completed at same weight by partners breaking them up however they prefer! 115/75 rx
100 deadlift
90 back squat
80 power cleans
70 push press
60 SDHP
50 hang cleans
40 front squat
30 thrusters
20 snatch
10 ohs
40 min time cap
Tuesday, August 13, 2013
Tuesday Legs!
200m run
30 WTD lunges 65/45
30 toes 2 bat
30 medball cleans
400m run
20 WTD lunges
20 T2B
20 mb cleans
800m run
10 lunges
10 T2B
10 MB cleans
Monday, August 12, 2013
Monday madness!!
10 min emom of 5 bench press 185/95
Rest 5 min
10 min emom of 3 power cleans 205/145
Rest 5 min
5 min max kb swings 53/35
Tuesday, August 6, 2013
Happy 42nd Brad!!
3x3 squat cleans
Then....
10 squat cleans 115/75
42 dubs (84 singles)
10 push press 115/75
42 hand release push ups
10 hang cleans 115/75
42 dubs
10 front squat 115/75
42 hand release push ups!!!
Monday, August 5, 2013
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