2010 CrossFit Games Winners – 1st Place: Graham Holmberg, 2nd Place: Rich Froning Jr., 3rd Place: Chris Spealler for the mens competition, 1st Place: Kristan Clever, 2nd Place: Annie Thorisdottir, 3rd Place: Valerie MacKenzie Voboril for the women’s competition.
Monday Feb. 6, 2012
AMRAP in 8 minutes of:
8 Front squat, 135#/95#
6 Push press, 135#/95#
3 minute recovery, then...
AMRAP in 6 minutes of:
10 KB swings, 54#/36#
6 Burpees
Saturday Feb. 4, 2012
7:30 a.m.
"Rahoi"
Complete as many rounds as possible in 12 minutes of:
12 Box Jump, 24
6 Thrusters, 95/65#
6 Bar-facing burpees
8:30 a.m.
Mobility with Kevin
9:00 a.m.
"Heavy Nancy"
5 rounds for time of:
400m run
15 Overhead squat, 135#/95#
11:00 a.m. Skills Practice
The Snatch
Friday Feb. 3, 2012
10,9,8,7,6,5,4,3,2,1 rep rounds of:
Power Cleans, 75% Body weight
Pull ups
Thursday Feb. 2, 2012
Squat cleans 3-3-3-3
Clean and Jerk 1-1-1-1
Wednesday Feb. 1, 2012
Max reps for 5 rounds:
Push-ups 60 secs
Sit -ups 60 secs (butterfly)
Double unders 60 sec
Rest 60 sec
(Perform as many reps as possible in 60 seconds then go directly to the next exercise with no rest or transition time, except between rounds. Score: Sum of the lowest rep count of each exercise. For example if your worst round of push-ups was 10, that is your score for push-ups. The higher your score the better, of course)
Tuesday Jan. 31, 2012
Deadlift, 5-5-5-5-5 reps
Monday Jan. 30, 2012
Five 2-minute rounds of:
5 Burpees
Max reps thrusters, 135#/95#
Begin each 2-minute round with 5 burpees, and then in the time remaining do as many thrusters as possible.
Rest 3 minutes between each round;
Record thrusters per round; score total.
Saturday Jan. 28, 2012
7:30 a.m.
Seven rounds for time of:
7 Front squats, 165/110#
7 Chest-to-bar pull-ups
8:30 a.m.
Mobility WOD
9:00 a.m.
5 rounds for time of:
5 Overhead squat, 135#/95#
10 Toes to bar
30 Double unders
11:00 a.m. Skills Practice
Snatch practice
Friday Jan. 27, 2012
8 rounds of:
Run 400 meters
Rest 90 seconds
Score is total time not including 8th rest.
Thursday Jan. 26, 2012
5 rounds for time of:
5 Hang power snatch 95/65
10 Hang power cleans 95/65
15 KB swings 1.5/1pood
Wednesday Jan. 25, 2012
AMRAP in 15 min:
10 hand release push-ups
10 pull-ups
Run 200m
Tuesday Jan. 24, 2012
Push Press (Jerk), 5-5-5-5-5 reps
(a slight second dip in the knees is acceptable)
Monday Jan. 23, 2012
AMRAP in 5 minutes of:
6 Power clean, 135#/95#
8 Wall ball, 20#/14#
2 minute recovery, then...
AMRAP in 5 minutes of:
6 Front squat, 135#/95#
10 Push ups
2 minute recovery, then...
AMRAP in 5 minutes of:
6 Box jumps, 24"/20"
12 KB swings, 54#/36#
Saturday, Jan. 21, 2012
7:30 a.m.
Five rounds for time of:
12 Wallball shots, 20/14#
12 Toes-to-bar
8:30 a.m.
Mobility with Noah
9:00 a.m.
"The Magnificent Sevens"
7 rounds for time of:
7 Power snatch, 95#/65#
7 Snatch balance, 95#/65#
7 Overhead squats, 95#/65#
11:00 a.m. Skills Practice
Squat clean (with load)
Friday, Jan. 20, 2012
Every minute on the minute, complete one round of:
7 Deadlifts, 135/95#
5 DB Thrusters, 40/25#
3 Box Jumps, 24/20"
Continue for as many minutes as possible, 20 min max.
You must start at the beginning of each minute.
Thursday, Jan. 19, 2012
Complete the following in the least number of sets possible:
50 Handstand Push Ups
100 Pull ups
*HSPU are from from lockout to top of your heading touching the ground.
*Pull Ups are from an open shoulder to chin over the bar.
*Rest as needed, but no more than a minute to complete in the least amount of sets.
*Coming off the bar or out of the handstand constitutes the ending of a set.
Wednesday, Jan. 18, 2012
7 rounds for time:
Single arm DB power snatch 5 each, 50/35lb
20 sit-ups (butterfly)
10 push-ups
Tuesday, Jan. 17, 2012
"The Machinist"
4 rounds for time of:
10 Power clean, 135#/95#
8 Thrusters, 135#/95#
400m run
3 Burpee penalty (up to a max of 21) each time the bar is dropped (no penalty for dropping at the end of each exercise); pay up after each run
Monday, Jan. 16, 2012
AMRAP in 8 minutes of:
8 Toes-to-bar
10 Box jumps, 24"/20"
3-minute recovery, then...
AMRAP in 6 minutes of:
10 KB swings, 54#/36#
8 Burpees
Saturday, Jan. 14, 2012
7:30 a.m.
3 rounds for time of:
15 Power Cleans, 135/95#
15 Burpees
8:30 a.m.
Mobility with Kevin
9:00 a.m.
"The Mechanic"
4 rounds for time of:
10 Push press, 135#/95#
8 Overhead squat, 135#/95#
400m run
3 Burpee penalty (up to a max of 21) each time the bar is dropped (no penalty for dropping at the end of each exercise); pay up after each run
11:00 a.m. Skills Practice
Squat clean
Friday, Jan. 13, 2012
5 rounds for time;
5 Deadlifts 225/185lb
30 Double unders
200m run
Thursday, Jan. 12, 2012
Bench Press
10-5-3-1-1-3-5-10
as best you can, select a weight that will lead to failure at each specified number of reps
Wednesday. Jan. 11, 2012
For time:
20 Pull ups
20 Box jumps, 24/20"
20 Front Squats, 135/95#
20 Power cleans, 135/95#
20 Front Squats, 135/95#
20 Box jumps
20 Pull ups
Tuesday Jan. 10, 2012
AMRAP in 8 minutes of:
8 Power snatch, 95#/65#
8 Pull ups
3 minute recovery, then...
AMRAP in 6 minutes of:
10 Kettlebell swings, 1.5 pd/1 pd
10 Box jumps, 24"/20"
FULL MOON WORKOUT
400m run with 45/25lb plate
50 Burpees
50 Wall ball
400m run with 45/25lb plate
Monday Jan. 9, 2012
Front squat, 5-5-5-5-5 reps
Saturday Jan. 7, 2012
7:30 a.m.
Ten rounds for time of:
15 Deadlifts, 135/95#
15 push-ups
8:30 a.m.
Mobility with Kevin
9:00 a.m.
10-, 9-, 8-, 7-, 6-, 5-, 4-, 3-, 2-, 1-rep rounds of:
Sumo deadlift high pull, 95#/65#
Box jumps, 24"/20"
Ring dips
11:00 a.m. Skills Practice
Snatch skills transfer exercises
Friday Jan. 6, 2012
"Fran"
21-15-9 rep rounds of:
Thrusters 95/65#
Pull ups
Thursday Jan. 5, 2012
8, three minute rounds of:
200m run
Squat cleans 135/95
Each round consists of 2 minutes of work and one minute of rest. In two minutes run 200m and complete as many squat cleans as possible, rest for one minute, then repeat. Score is total number of squat cleans.
Wednesday Jan. 4, 2012
Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders
Tuesday Jan. 3, 2012
Split jerk, 3-3-3-3-3-3-3 reps
Monday Jan. 2, 2012
AMRAP in 8 minutes of:
10 Overhead squat, 95#/65#
10 Box jumps, 24"/20"
3 minute recovery, then...
AMRAP in 6 minutes of:
10 Burpees
10 Wall ball, 20#/14#
Saturday Dec. 31, 2011
7:30 a.m.
AMRAP in 15 minutes of:
Ring pushups, toes-to-bar,
and box jumps;
Perform 1 of each the first round,
2 of each the 2nd round,
3 of each the 3rd round etc.,
completing as many rounds as possible.
8:30 a.m.
Mobility with Kevin
9:00 a.m.
Shoulder press 3-3-3-3-3 reps,
then...
3 rounds (not for time) of:
Broad jumps from North end of lifting
floor to South end;
Bear crawl from South end of lifting
floor to North end.
11:00 a.m. Skills Practice
Squat clean
Friday Dec. 30, 2011
"Annie".
50-40-30-20 and 10 rep rounds of:
Double-unders.
Sit-ups
Thursday Dec. 29, 2011
AMRAP in 30 minutes of:
20 Jumping squats 75/45# barbell
20 OH Walking lunges 45/25# plate
200m Run
( Jumping squats are the same as regular squats but with increased speed at the top of hip extension, feet should leave the ground by an inch or two, land soft and go right into the next rep)
Wednesday Dec. 28, 2011
3 rounds for time:
5 one arm DB power snatch RT - 50/35 lbs
5 one arm DB overhead squats RT
5 one arm DB power snatch LT
5 one arm DB overhead squats LT
20 Wall ball 20/14lbs
Tuesday Dec. 27, 2011
10-, 9-, 8-, 7-, 6-, 5-, 4-, 3-, 2-, 1-rep rounds of:
Hang power clean, 135#/95#
Box jumps, 24"/20"
Pull ups
Monday Dec. 26, 2011
Five 2-minute rounds of:
5 Burpees
Max reps thrusters, 135#/95#
rest 3 minutes between rounds;
record total thrusters
Saturday Dec. 24, 2011
7:30 a.m.
Deadlift 3-3-3-3-3
8:30 a.m.
Mobility with Kevin
9:00 a.m.
Shoulder press, 3-3-3-3-3 reps
Front squat, 3-3-3-3-3 reps
11:00 a.m. Skills Practice
Skill transfer exercises: Snatch
Friday Dec. 23, 2011
AMRAP in 15 min:
15 Hang power snatches 75/45
15 Double unders
15 Sit-ups
Thursday Dec. 22, 2011
40 Burpees
400m Run
30 Push-ups
400m Run
20 Ring dips
400m Run
10 handstand push-ups
Wednesday Dec. 21, 2011
Five, 3 minute rounds of:
3 Power cleans
8 Front Squats
Max rep Pull-ups
Work for 2 minutes, rest for 1 each round. Score is weight lifted times total number of pull-ups)
Tuesday Dec. 20, 2011
"Nancy"
5 rounds for time of:
400m run
15 Overhead squat, 95#/65#
Monday Dec. 19, 2011
AMRAP in 8 minutes of:
10 Push press, 95#/65#
8 Toes to bar
3 minute recovery, then...
AMRAP in 6 minutes of:
10 Box jumps, 24"/20"
10 Push ups
Saturday Dec. 17, 2011
7:30 a.m.
Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders
8:30 a.m. Mobility with Kevin
Pain Ball - Shoulder
9:00 a.m.
Deadlift 5-5-5-3-3-3 reps
11:00 a.m. Skills Practice
Skill transfer exercises - hang squat clean & getting the hip open
Friday Dec. 16, 2011
For time:
100 Double Unders
90 Supermans
80 Squats
70 Sit ups
60 Walking Lunges
50 Pushups
40 Box Jumps, 24/20"
30 Sumo Deadlift High Pulls, 55/35#
20 Burpees
10 Pull ups
Thursday Dec. 15, 2011
Every minute on the minute, for 15 minutes perform:
2 Power cleans 80% 1RM
2 Box jumps 36/28"
Wednesday Dec. 14, 2011
100 Double Unders
100 Sit-ups
400m Farmer Carry 50/35 lb DB/KB ea.
100 Grass Hoppers R+L=1
100 Double Unders
( Complete all reps of an exercise before moving to the next. Farmer Carry can be done inside if weather dictates-26 lengths of Oly floor)
Tuesday Dec. 13, 2011
Thruster, 3-3-3-3-3-3-3 reps
Monday Dec. 12, 2011
The Hypoxia Metcon
3 rounds for time of:
10 Toe-to-bar
15 Ring push-ups
20 Push press, 65#/45#
10 Burpees
15 Box jumps, 24"/20"
20 Wall ball, 20#/14#
Saturday Dec. 10, 2011
7:30 a.m.
3 rounds for time:
30 Bench press, 95/65#
30 Bent forward rows, 95/65#
30 Back Squats, 95/65#
8:30 a.m. Mobility with Kevin
Hip/anterior chain
9:00 a.m.
Shoulder press, 1-1-1-1-1 reps
Push press, 3-3-3-3-3 reps
Jerk, 5-5-5-5-5 reps
11:00 a.m. Skills Practice
Skill transfer exercises for the Snatch: power snatch & snatch balance
Friday Dec. 9, 2011
"Wood"
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24/20"
10 Sumo-deadlift high-pulls, 95/65#
10 Thrusters, 95/65#
Rest 1 minute
Thursday Dec. 8, 2011
Perform 3 Clean And Jerks on the minute every minute for 12 minutes. On the 13th minute run 800m for time.
(Use 70% 1RM for C&J, record load used and run time)
Wednesday Dec. 7, 2011
4 Rounds for time of:
5 TGUs L 35/20#KB or DB
5 TGUs R
5 Single arm squat snatch L
5 Single arm squat snatch R
20 Butterfly sit-ups
Tuesday Dec. 6, 2011
21-15-9 rep rounds of:
Deadlift, 225#/155#
Ring dips
Toes to bar
Monday Dec. 5, 2011
AMRAP in 8 minutes of:
8 Back squat, 135#/95#
6 Push press, 135#/95#
8 Front squat, 135#/95#
3 minute recovery, then...
AMRAP in 6 minutes of:
10 KB swings, 1.5 pd./ 1 pd.
12 Push ups
Saturday Dec. 3, 2011
7:30 a.m.
For time:
Run 400m
25 Power cleans, 95/65#
Run 400m
Wait 5 min, then:
50 Burpee Pull ups
8:30 a.m. Mobility with Kevin
Dip position/Snatch pull position
9:00 a.m.
"The Mechanic"
4 rounds for time of:
10 Push press, 135#/95#
8 Overhead squat, 135#/95#
400m run
3 Burpee penalty (up to a max of 21) each time the bar is dropped (no penalty for dropping at the end of each exercise); pay up after each run
11:00 a.m. Skills Practice
Double-unders
Kipping pull up practice redux
Friday Dec. 2, 2011
"300"
For time:
25 Pull ups
50 Deadlifts, 135/95#
50 Pushups
50 Box Jumps, 24/20"
50 Floor Wipers, 135/95#
50 Single Arm Clean & Press, 35/26#
25 Pull ups
Thursday Dec. 1, 2011
400m walking lunges
(If you've done this workout before and are ready for an added challenge, pick up some dumbells)
Wednesday Nov. 30, 2011
AMRAP in 20 min of:
5 Power Cleans @ 75% of 1 RM
Run 200m
Tuesday Nov. 29, 2011
4 rounds for time of:
10 DB Thrusters, 45#/30#
12 Burpees
15 Sit ups
Monday Nov. 28, 2011
4 rounds for time of:
400m run
30 Double-unders
10 Sumo deadlift high pull, 135#/95#
Saturday Nov.26, 2011
7:30 a.m.
For time:
20 Pull ups
20 Box jumps, 24/20"
20 Front Squats, 135/95#
20 Power cleans, 135/95#
20 Front Squats, 135/95#
20 Box jumps
20 Pull ups
8:30 a.m.
Mobility with Eric
Opening the hip
9:00 a.m.
"The Technician"
4 rounds for time of:
15 Deadlift, 155#/115#
8 Hang power clean, 155#/115#
400m run
3 Burpee penalty (up to a max of 21) for each re-grip or each time the bar is dropped (no penalty for dropping at the end of each exercise); pay up after the run
11:00 a.m. Skills Practice
Kipping pull ups
Friday Nov. 25, 2011
"Airforce"
For time:
20 Thrusters, 95/65#
20 Sumo DL High Pull, 95/65#
20 Push Jerks, 95/65#
20 OH Squats, 95/65#
20 Front Squats, 95/65#
**Start with 4 Burpees and perform 4 Burpees every minute on the minute.
Thursday Nov. 24, 2011
3 rounds for time of:
20 Grasshoppers (R+L=1)
3 Power Cleans 155/115 lbs
3 Push Jerks 155/115 lbs
3 Power Cleans
3 Push Jerks
Wednesday Nov. 23, 2011
30 ring dips
40 push ups
400m weighted run 70/45#
15 ring dips
20 push ups
400m weighted run 45/25#
5 ring dips
10 push ups
400m run
(weighted "runs" are with bumper plates, and yes, the men's first run is with a 45 and 25, carry any way you like/can)
Tuesday Nov. 22, 2011
AMRAP in 8 minutes of:
8 DB hang squat clean, 50#/35#
10 box jumps, 24"/20"
3 minute recovery, then...
AMRAP in 6 minutes of:
8 Pull ups
20 Double unders
Monday Nov. 21, 2011
Deadlift, 3-3-3-3-3 reps
Saturday Nov. 19, 2011
7:30 a.m.
"Angie"
For time:
100 Pull ups
100 Pushups
100 Situps
100 Squats
8:30
Mobility with Calvin
9:00
"Pizza/Pasta"
4 rounds for time of:
8 Thrusters, 135#/95#
12 Floor wipers, 135#/95#
30 Double unders
11:00 Skills Practice
Squat cleans
Friday Nov. 18, 2011
Two rounds for time:
20 Burpees
15 Ground to Overhead, 95/65
15 Pullups
10 Burpees
Thursday Nov. 17, 2011
7 rounds for time:
10 OH Squats 65/45
10 KB/DB swings 50/35
10 SDHP 65/45
Wednesday Nov. 16, 2011
5 rounds for time of:
200m run
10 power cleans 95/65#
15 push presses 95/65#
Tuesday Nov. 15, 2011
AMRAP in 8 minutes of:
12 Deadlift, 165#/115#
10 Box jumps, 24"/20"
3 minute recovery, then...
AMRAP in 6 minutes of:
10 Toes-to-bar
10 Push ups
Monday Nov. 14, 2011
Front squat, 3-3-3-3-3 reps
Shoulder press, 3-3-3-3-3 reps
Saturday Nov.12, 2011
7:30 a.m.
"Helen"
Three rounds for time:
Run 400 meters
21 Kettlebell Swings, 55#/36#
12 Pull-ups
8:30 a.m. Mobility with Kevin
Ankle, heel cords & lower leg
9:00 a.m.
10, 9, 8, 7, 6, 5, 4, 3, 2, and 1-
rep rounds of:
Power clean, 75% of bodyweight
Pull ups
11:00 a.m. Skills Practice
Skill transfer exercises:
Power snatch & Snatch balance
Friday Nov. 11, 2011
"Grace"
30 Ground to Overhead, 135/95#
Thursday Nov. 10, 2011
Complete 5 rounds for time:
7 Dumbell Thrusters 50/30 lbs
14 Dumbell Swings 50/30lbs
*After finishing dumbell thrusters drop one dumbell and swing similar to a kettlebell.
Then:
Run 200m with dumbells
Full Moon WOD @ 9:00 PM
10-9-8-7...reps of:
Burpees
Sit-ups
Pull-ups
Box jumps
Wednesday Nov. 9, 2011
3 Rounds for time:
15 Hang power snatch 95/65
10 Floor sweepers (right+left=1)
then
Weighted Pull-up
1-1-1-1-1
Tuesday Nov. 8, 2011
AMRAP in 8 minutes of:
8 Power clean, 135#/95#
8 Front squat, 135#/95#
rest 3 minutes, then...
AMRAP in 6 minutes of:
10 Pushups
20 Double unders
Monday Nov. 7, 2011
"November Mini-Painstorm"
Two 6-minute intervals with no rest in-between;
At the start of each interval, run 800 meters. Then, in the remaining time, AMRAP of:
3 Push Press, 135#/95#
6 Pull-ups
9 Box Jumps, 24"/20"
In each interval, continue from where you left off in the AMRAP portion; score is total rounds for both intervals
Saturday Nov. 5, 2011
7:30 a.m.
21-15-9 rep rounds of:
Kettlebell swings
Ring Dips
Double Unders
8:30 a.m.
Mobility with Kevin
9:00 a.m.
7 Rounds for time of:
7 Power snatch, 95#/65#
7 Snatch balance, 95#/65#
7 Overhead squat, 95#/65
11:00 a.m.
Skills Practice
Friday Nov. 4, 2011
5 Rounds for time:
15 Burpees
15 Knees to Elbows
400m Run
Thursday Nov.3, 2011
4 Rounds for time.
200m run
3 Handstand holds (10 sec each)
10 Grasshoppers (right+left=1)
10 Sit-ups (Butterfly)
Wednesday Nov.2, 2011
Perform 1 Deadlift every 30 seconds for 15 min.
(use 75-85% of 1RM)
Rest 5 minutes then:
Run/Walk 800m with 45/35#plate
Tuesday Nov.1, 2011
For time:
10 Thrusters, 135#/95#
15 Pull ups
400 meter run
20 Thrusters, 95#/65#
15 Pull ups
400 meter run
30 Thrusters, 45#
15 Pull ups
400 meter run
load one barbell with multiple plates for the thrusters; peel weight for each round
Monday Oct. 31, 2011
AMRAP in 8 minutes of:
10 Push press, 95#/65#
8 Toes to bar
3 minute recovery, then...
AMRAP in 6 minutes of:
10 Box jumps, 24"/20"
10 Push ups
Saturday Oct. 29, 2011
7:30 a.m.
2010 Northwest Regional Event 1
Three rounds for time of:
10 Overhead Squats, 135/95
50 Double-unders
9:00 a.m.
"The Owl"
For time:
40 Burpees
20 Deadlift @ 150% bodyweight
1600m run
Friday Oct. 28, 2011
21-15 and 9 rep rounds of:
Left-arm DB snatch, 45/35#
Right-arm DB snatch, 45/35#
Pull-ups
Thursday Oct. 27, 2011
Power Clean singles for 15 minutes. Go heavy only if form is spot-on.
then:
100 Push-ups
75 Ring dips
50 Handstand push-ups
(partition however you like)
Wednesday Oct. 26, 2011
10, two minute rounds of:
Run 200m
Sit-ups
Each round consists of 90 seconds of work and 30 seconds of rest. Start each round with a 200m run, then perform as many sit-ups as possible in the remainder of the 90 seconds, rest for 30 seconds and repeat. Score is total number of unanchored, soles of feet touching sit-ups.
Tuesday Oct. 25, 2011
AMRAP in 8 minutes of:
10 Sumo deadlift highpull, 95#/65#
12 Push ups
3 minute recovery, then:
AMRAP in 6 minutes of:
10 Wall ball shots
10 Box jumps, 24"/20"
Monday Oct. 24, 2011
"CrossFit Total"
Take 10 minutes each with the following lifts to find your one-rep max:
Back squat
Shoulder press
Deadlift
(combine all 3 for total score)
Saturday Oct. 22, 2011
7:30 a.m.
5 rounds for time:
15 Push presses 95/65lb
30 Sit-ups
9:00 a.m.
"Heavy Nancy"
5 rounds for time of:
400m run
15 Overhead squats, 135#/95#
Friday Oct. 21, 2011
"Lucy"
14 rounds for time of:
7 Wall ball shots, 20/14#
7 Walking lunges with plate OH, 45/25#
7 Box Jumps, 24/20"
7 Pull ups
7 Burpees
7 Double unders
7 Push ups
6PM Superhero WOD
"Team Lucy"
In teams of 4 complete:
400 Walking lunges w/25# plate OH
300 Box jumps, 20"
200 Pull ups
100 DB Burpee Thrusters
Thursday Oct. 20, 2011
400m Run
30 Straight leg deadlifts 95/65
30 Walking lunges
800m Run
30 Straight leg deadlifts
30 Box jumps*
400m run
*land on box, jump down on other side, turn, repeat, each time you are on the box is a rep
Wednesday Oct. 19, 2011
Complete 7 rounds for time of:
1 Power clean 155/105 lbs
3 Push or Split jerks
6 Pull-ups
9 Sit-ups (unanchored, soles of feet touching)
Tuesday Oct. 18, 2011
21-15-9 rep rounds of:
Overhead squat, 95#/65#
Box jumps, 24"/20"
Push ups
Monday Oct. 17, 2011
"Burp-Up"
AMRAP in 8 minutes of:
8 Burpees
8 Pull ups
3 minute recovery, then:
Shoulder press, 3-3-3-3-3 reps
Saturday Oct. 15, 2011
7:30 a.m.
Five rounds for time of:
7 Squat cleans, 155/115#
14 Kettlebell swings, 1.5/1 pood
9:00 a.m.
"Adrienne"
For each of the following 4-minute rounds, begin with a 400m run and in the time remaining perform max reps of:
Round 1) Overhead squat, 95#/65#
Round 2) Pull ups
Round 3) Push press, 95#/65
Round 4) Burpees
Rest 1 minute between rounds; combine total # of reps from each round for total score
