Friday, May 31, 2013

300

25 Pull-ups
50 Dead-lifts (135/95)
50 Push-ups
50 Box Jumps
50 Floor Wipers (135/95)
50 KB Clean and Press (35/25)
25 Pull-ups






Sunday, May 26, 2013

Murph

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

Partition the pull-ups, push-ups, and squats as needed. If you have a 20 pound weight vest, body armor, backpack, child, sandbag, purse or gold chain wear it!








Fran

21-15-9

Thrusters (95/65)
Pull-ups





Friday, May 24, 2013

Galloping Goose

Run 1 Mile
30 Dead-lifts (185/115)
30 Kettlebell Swings (53/35)
30 Pull-ups
Run 800m
20 Dead-lifts 
20 Kettlebell Swings
20 Pull-ups
Run 400m 
10 Dead-lifts
10 Kettlebell Swings
10 Pull-ups




3 Rep Overhead Squat

7 Minutes for Max Weight:

3 Rep Overhead Squat 




Tuesday, May 21, 2013

Nancy

5 Rounds

Run 400m
15 Overhead Squats (95/65)




Snatch and Snatch Balance

First Round as Snatch Balance
Second Round as Squat Snatch

3 x 3 @ 50% of 1RM,  3 x 3 @ 60%,
3 x 3 @ 70%, 3 x 3 @ 80%



Tuesday, May 14, 2013

Tabata Holds

For Position:

Tabata OH Bottom O' Squat Hold (75/55)
Tabata Dead-lift Hang Hold (185/135)
Tabata Super Man/Woman Hold
Tabata Hollow Body Hold




Squat Snatch

For Form:

5 Squat Snatch (85/55)
10 Toes to Bar
10 Squat Snatch (95/65)
20 Knees to Elbows
15 Squat Snatch (115/75)
30 V-ups
10 Squat Snatch (95/65)
40 Tuck-ups
5 Squat Snatch (85/55)
50 Hollow Body Rockers



Monday, May 13, 2013

My Pet Rock

Partner A holds KB (53/35)
Partner B completes reps
Switch as needed, but do not set the "rock" down

Run 800m
150 Sit-ups (rock in OH press)
125 Push-ups (rock in farmers carry)
100 Pull-ups (rock in gobblet squat)
75 Slam Balls (rock in OH press)
50 Ring Dips (rock in farmers carry)




WOD from Hypoxia CrossFit in Ouray :)

Partners in Plank

AMRAP in 10 minutes:

Partner A holds a plank

Partner B does:
15 Air Squats
 5 Hang Snatch (95/65)
As many Double Unders as possible

Switch every minute. Score is total Double Unders.



Friday, May 10, 2013

Max Dead-lift

15 minutes to find 1RM Dead-lift

EMOTM for 15 minutes

2 Dead-lifts @80% of 1RM and 6 Jumping Lunges







Jumpy Abs

50 Box Jumps     50 Sit-ups
40 Box Jumps     40 Tuck-ups
30 Box Jumps     30 OH Plate Sit-ups
20 Box Jumps     20 Toes Through Rings
10 Box Jumps     10 Turkish Get-ups (45/35)



Wednesday, May 8, 2013

Gymnastics Skill Day

AMFAP in 20 minutes 
(as much fun as possible)

30' Handstand Walks
2 Parkour Vaults
5 Skin the Cats
1 Pass on Tumble Track 
3 Pull-up Pull-overs


 






Max Effort

Three minutes of max effort at each station:

Bar Hoppin' Burpees
Double Unders
Kettlebell Swings
Pistols
Muscle-ups