Saturday, July 30, 2011

 

20-15-10-5 reps of:

Burpees

Deadlift (bodyweight)

Wall ball (20#/14#)

Run 400m

Friday, July 29, 2011

 

Rest

* There will be no make-up / open gym sessions today or Monday. Check out the 2011 CrossFit Games online at http://espn.go.com/espn3/index/_/sport/fitness starting tonight at 9pm.

Thursday, July 28, 2011

 

“Helen”

3 Rounds for time of:

Run 400m

21 KB swings (55#/35#)

12 Pull ups

Wednesday, July 27, 2011

 

5×5 Back squat

* compare to 6/29/11

Tuesday, July 26, 2011

 

“Rosa”

5 Rounds for time of:

10 Handstand push ups

Run 400m

Monday, July 25, 2011

 

Rest / Make-up

Sunday, July 24, 2011

 

“Death by Thrusters” (95#/65#)

Saturday, July 23, 2011

 

Complete as many reps as possible in 15 minutes following the rep scheme below:

2 KB swings (55#/35#)

2 Ring dips

4 KB swings (55#/35#)

4 Ring dips

6 KB swings (55#/35#)

6 Ring dips

8 KB swings (55#/35#)

8 Ring dips

10 KB swings (55#/35#)

10 Ring dips

… if you complete the round of 10, go on to 12. If you complete the round of 12, go on to 14…

Friday, July 22, 2011

 

Rest / Make-up

Thursday, July 21, 2011

 

100 Overhead squats for time (95#/65#)

** every time you lower the bar perform 20 double unders**

(if you have double unders – 20 calorie row instead)