February 1, 2013

5 Minute AMRAP of:

20 KB Swings

10 24″ Box Jumps

1 Minute Rest

5 Minute AMRAP of:

20 Wallball

5 Fireman carrys (down and back)

1 Minute Rest

5 Minute Amrap of:

10 135lb back squat

20 -1,2,3,2 Combos

Rest 5 Mins Then:

Deadlift 
3-3-3-3-3-3-3

January 31 2013

Rest Day 

January 30 2013

5 rounds for time of:

5 Squat Snatch 135

10 Pullups

Rest 5 Minutes Then:

Front Squat 

3-3-3-3-3-3

Snatch Press

3-3-3-3-3

Snatch Push Press

3-3-3-3-3

Snatch Balance

1-1-1-1-1

January 29 2013

5 Rounds for Time:

15 Thrusters, 75/55

12 TTB

9 Box Jumps, 24/20 

January 28 2013

Rest Day 

January 27 2013

Back Squat

5-5-5-5-5

Strict Press

5-5-5-5-5

100 Situps for Time

January 26 2013

6 min AMRAP

Clean and Jerk 100Lbs

5 Burpees on the minute

Rest 10 Minutes

2 Min AMRAP 

Pullups

Rest 2 Minutes

2 Min AMRAP

Deadlift 225

January 25 2013

Amrap 15:

1 Rope Climb
10 DB Hang squat cleans 45/30
1 Rope Climb
10 Ring Dips

January 24 2013

Rest Day 

January 23 2013

For Time:

40 Wallballs

30 KB swings 53/36

20 Deadlifts 225/155

10 Box Jumps

Rest 2 Minutes

10 Box Jumps

20 Deadlifts 225/155

30 KB Swings

40 Wallballs

January 22 2013

13Min. AMRAP 

1- Deadlift 315/205

22- Thrusters 95/65

January 21 2013

1 Round for Time:

Row 1000M

50 1,2,1,2 Combos

50 pushups

50 3,4,3,4 Combos

50 Airsquats 

January 20 2013

Rest Day 

January 19 2013

Run 5 Miles

January 18 2013

Front Squat 

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

Rest 3 minutes then 1 round for time of:

30 Wallballs

20 Kb Swings 63/44

15 Dumbell Burpees 30/20

Box Jumps 24/20

January 17 2013

15-12-9-6-3 reps of:

Power Snatch 115/85

Bar Facing Burpee

(must jump off both feet)

January 16 2013

Rest Day

January 15, 2013

"Diane"

21-15-9 of

Deadlift 225

Handstand Pushups

Rest 10 Minutes then 15 Min AMRAP of:

Run 200M
12 Box Jumps 24"
12 Pullups

January 14 2013

3 Rounds for Time:

20 SDHP 53lb kb

10 Burpees

Run 200M

20 Airsquats

10 Kb Swings

January 13 2013

For Time Perform:

Max Reps Pushups

Rest 2 Minutes

Max Reps Pushups 

Rest 2 Minutes

Max Reps Pushups

Rest 2 Minutes

Run 5K Then:

50 Squats 

Rest 1 Minute

50 Squats 

Rest 1 minute 

50 Squats

January 12 2013

Rest Day 

January 11 2013

Strength Day 

Overhead Squat 

5-5-3-3-1-1-1

Bench Press

5-5-3-3-1-1-1

January 10 2013

For Time:

1 Clean and Jerk (155Lb)

1 Round of Cindy (5 Pullups, 10 Pushups, 15 Squats)

2 Clean and Jerks 

1 Round of Cindy

3 Clean and Jerks

1 Round of Cindy

UNTIL 10 Clean and Jerks is reached finished with 1 Round of Cindy

January 9 2013

"Filthy Fifty"

50 reps in order For Time Of:

Box jumps
50 Jumping Pullups
50 KB swings
Walking Lunges 50 steps
50 Knees to Elbows
50 Push Press (45LBS)
50 Back Extensions
50 Wall Ball Shots
50 Burpees
50 Double Unders

January 8 2013

Rest Day 

January 7 2013

EMOTM for 12 mins 3 reps of:

Squat Clean 

then 

EMOTM for 12 mins 2 reps of:

Squat Snatch

January 6 2013

Run 10k

January 5 2013

"Angie" 

For time: 

100 pull ups 

100 pushups 

100 sit-ups 

100 squats

January 4 2013

Rest Day 

January 3 2013

3 Rounds for Time of:

30 Overhead Squats (115)

20 Thrusters (115)

10 Box Jumps

Rest 3 minutes then begin: 

5x5 

Back Squat

January 2 2013

"Isabel"

30 Reps for time of:

Snatch 135/95

January 1 2013

Crossfit Total

1 Rep Max in:

Deadlift 

Strict Press

Back Squat

December 31, 2012

Rest Day