Sunday, June 24, 2012

4 Days of Bluegrass

Four rounds for time: 

Tarp Run (200m Run)
Slack Line (Balance Beams)
Beer Curls (Dumbell Curls)
Haki Sack
Hula Hoop
Yoga (Up Downs)
Frisbee Toss
Pull-overs (On High Bar)






Jonesworthy


6 rounds for time of:


Squat 80-64-50-32-16-8 reps
1.5 pood Kettlebell Swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps




Friday, June 22, 2012

2 Rep Snatch

Snatch

2-2-2-2-2-2




Lift n' Legs

For time:

Deadlift (225/155)
10-9-8-7-6-5-4-3-2-1

Jumping Squats
1-2-3-4-5-6-7-8-9-10



Thursday, June 14, 2012

TUESDAY 120612

For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees



Hold it!!!

8 Rounds for time:

20 seconds Chin Over Bar
40 seconds Rest
20 Seconds Ring Press
40 Seconds Rest
20 Seconds Handstand Hold
40 Seconds Rest
20 Seconds L-Hold
40 Seconds Rest



Monday, June 11, 2012

CrossFit for Hope

Three rounds of:

Burpees
Power Snatch (75/55)
Box Jump (24/20)
Thruster (75/55)
Chest to Bar Pull-ups

This is a Fight Gone Bad Style workout in which you work at each station for one minute then rotate to the next station. Rest for one minute after each station is complete. Score is total number of reps completed. 





15 minute Boxing Match

EMOTM for 15 minutes:

2 Power Cleans at Bodyweight
Double Unders 

*score is + or - bodyweight and lowest number of double unders for each round




Nancy

5 Rounds for time

Run 400 meters
15 Overhead Squats



Thursday, June 7, 2012

CrossFit Total

Three attempts at your 1 rep max for: 

Back Squat
Shoulder Press
Deadlift






Partner Cards

Full Deck for Time

Diamonds = Hamstring Push-ups
Spades = Leg Throw Downs
Hearts = Leap Frog Burpees
Clubs = Wheelbarrow Walks
Ace = Sprint 100 Yards




Main Site Workout 120529

21-15-9

Front Squat (95/65)
Pull-ups
Burpees


Friday, June 1, 2012