Monday, July 25, 2011

CrossFit Pyramid

For Time:

10 Pull-up/Pull-overs
20 Handstand Push-ups
30 Kettlebell Swings
40 Burpee Box Jumps
50 V-ups
40 Hang Cleans
30 Med Ball Cleans
20 Burpee Pull-ups
10 Cartwheels


Nicole (rainy Nicole)

AMRAP in 20 minutes

400 Meter Run
Max Pull-ups


AMRAP in 20 minute with a partner:

1 Clean (95/65)
1 Left Leg Lunge
1 Right Leg Lunge
1 Push Press

pass it over to your partner.....

Friday, July 1, 2011

Broad Jump and Abs


Pre WOD:

Max Broad Jump


WOD:

AMRAP in 12 minutes of:

10 Knees to Elbows
15 Kettlebell Swings (53/36)
20 Sit-ups


Nancy


Nancy

5 Rounds of:

400 Meter Run
15 Overhead Squats (95/65)

Murph

Warm Up:

CrossFit Dodgeball

Murph

Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile

Partition the Pull-ups, Push-ups, and Squats as you like
If you have a 20 pound weight vest, body armor, or back pack....wear it!