20 minutes AMRAP
5 kb swings 72/53
6 pushups
7 squats
8 butterfly situps
Wednesday, August 31, 2011
Tuesday, August 30, 2011
Tuesday the 30th of August, 2011
4x500m row with full recovery between efforts
then
Courtesy of Ross Training
5 rounds NFT
5 ab wheel roll outs or 10 slow toe to bar
15 v-ups with feet not touching the ground
10 russian twists (20/12)
12 back extensions or 24 supermans
26 chinnies
then
Courtesy of Ross Training
5 rounds NFT
5 ab wheel roll outs or 10 slow toe to bar
15 v-ups with feet not touching the ground
10 russian twists (20/12)
12 back extensions or 24 supermans
26 chinnies
Sunday, August 28, 2011
Friday, August 26, 2011
Friday the 26th of August, 2011
6 rounds for quality - move as quickly through the circuit as possible with good form.
7 burpees
3 HEAVY DB or KB snatches per arm
7 burpees
3 HEAVY DB or KB swings per arm
7 burpees
15 pushups
1 minute rest
Courtesy of Ross Training
7 burpees
3 HEAVY DB or KB snatches per arm
7 burpees
3 HEAVY DB or KB swings per arm
7 burpees
15 pushups
1 minute rest
Courtesy of Ross Training
Thursday, August 25, 2011
Thursday the 25th of August, 2011
50 squats
500m run
50 box jumps (24/20)
500m run
50 walking lunges
500m run
50 squats
500m run
50 box jumps (24/20)
500m run
50 walking lunges
500m run
50 squats
Wednesday, August 24, 2011
Wednesday the 24th of August, 2011
5 rounds of
50 anchored sit ups
30 good mornings
Rest and recover
250m row max effort
3 attempts
50 anchored sit ups
30 good mornings
Rest and recover
250m row max effort
3 attempts
Sunday, August 21, 2011
Monday the 22nd of August, 2011
10 rounds of
1 minute AMRAP
3 burpees
5 kb swings (53/35)
1 minute rest between rounds
Friday, August 19, 2011
Wednesday, August 17, 2011
Thursday the 18th of August, 2011
"MmmmBop"
5 rounds of
30 Russian kb swings (53/35)
30 burpees
30 situps
5 rounds of
30 Russian kb swings (53/35)
30 burpees
30 situps
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Monday, August 15, 2011
Monday the 15th of August, 2011
Cindy
In 20 minutes complete as many rounds as possible of
5 pullups
10 pushups
15 squats
In 20 minutes complete as many rounds as possible of
5 pullups
10 pushups
15 squats
Friday, August 12, 2011
Thursday, August 11, 2011
Thursday the 11th of August, 2011
6 Rounds for time of
20 wallball shots (20/14)
20 russian twists (20/14)
20 wallball shots (20/14)
20 russian twists (20/14)
Wednesday, August 10, 2011
Tuesday, August 9, 2011
Tuesday the 9th of August, 2011
The Dumbbell Bear
Every minute on the minute for 20 minutes perform the following:
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters
Loading should equal 45% of bodyweight.
Every minute on the minute for 20 minutes perform the following:
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters
Loading should equal 45% of bodyweight.
Monday, August 8, 2011
Monday the 8th of August, 2011
Every six minutes
Run 400m max effort
4 efforts
Then
4x50m sprints every minute on the minute
Run 400m max effort
4 efforts
Then
4x50m sprints every minute on the minute
Friday, August 5, 2011
Friday the 5th of August, 2011
5 rounds for reps
1 minute work/30 seconds rest
Box jumps (24/20)
V-ups
Push ups
KB swings (53/35)
Burpees
1 minute work/30 seconds rest
Box jumps (24/20)
V-ups
Push ups
KB swings (53/35)
Burpees
Wednesday, August 3, 2011
Thursday the 4th of August, 2011
“Leg-cetera”
400 meter run
100 meter lunge
400 meter plate run (45/25)
100 meter plate lunge (45/25)
500 meter run
400 meter run
100 meter lunge
400 meter plate run (45/25)
100 meter plate lunge (45/25)
500 meter run
Monday, August 1, 2011
Tuesday the 2nd if August, 2011
Terrible Tuesday
3 rounds for time
30 burpees
21 kb swings
12 pullups
3 rounds for time
30 burpees
21 kb swings
12 pullups
The 1st of August, 2011
For time:
150 Squats
Run 800 meters
150 Squats
Post time to comments.
http://www.crossfit.com/mt-archive2/000139.html
150 Squats
Run 800 meters
150 Squats
Post time to comments.
http://www.crossfit.com/mt-archive2/000139.html
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