Workout: Saturday 01/22/2011
7 Rounds 4 Burpee Deadlift LI 95#/63# - LII 135#/93# 3 Burpee Power Clean 2 Burpee Squat Clean 1 Burpee Squat Clean & Jerk Post [...]
Workout: Friday 01/21/2011
20 Med Ball Cleans 20#/16# 10 Burpees Rest 1 Minute 400m Run Rest 3 Minutes 3 times. Max Pull Up Attempts X 3 Rest 2 [...]
Workout: Thursday 01/20/2011
"CrossFit Total" Back Squat 1,1,1 Press 1,1,1 Deadlift 1,1,1 Post total loads. Coaching Tips: You get three attempts to get your 1RM of each of [...]
Workout: Wednesday 01/19/2011
5 Sets 10 Barbell Floor Press 95#/65# 20 Floor Windshield Wipers (R+L=1 rep) Then. 400m Run 15 Knees to Elbows 1 Minute Plank Hold 3 [...]
Workout: Tuesday 01/18/2011
30 Seconds of Max Squats 30 Seconds of Max Double Unders 1 Minute Rest 5 Times. Then. 10 Front Squats 95#/63# 5 Hang Power Cleans [...]
Workout: Monday 01/17/2010
Level 1 25 Wall Ball 20#/16# 25 Pull Ups 20 Jumping Ring Dips 20 Power Snatch 75#/53# 10 Burpees 20 Shoulder to Over Head 20 [...]
Workout: Sunday 1/16/2011
AMRAP in 7 minutes 800m Run Max Reps Overhead Squat with a Slosh Pipe (50/25#) Rest 3 minutes, then... AMRAP in 6 minutes 5 Deadlift [...]
Workout: Saturday 01/15/2011
Tabata Couplet Power Snatch (75#/53#) Chest to Bar Pull-Ups 2 minute rest, then... Wall Ball (20#/16#) Clapping Push-Ups Coaching Tips: Tabata is [...]
Workouy: Friday 01/14/2011
"Helen" 3 Rounds 400m Run 21 KB Swings 53#/35# 12 Pull Ups Then. "Wet Mexican Standoff" 2 person team does 100 burpees. One works, while the [...]
Workout: Thursday 01/13/2011
Deadlift 5,3,3,2,1,1,1 Push Press 3,3,2,2,1,1 Then. 30 Seconds of Max Double Unders Rest for 1 Minute 8 times. Post loads and D/U's per round. Coaching [...]