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

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

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

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

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

3 Rep Max Clean

Clean

3-3-3-3-3-3-3