Saturday, May 17, 2014

Bench Press

Max Effort Bench Press 
Max Effort Thrusters

(men @ 3/4 BW, women @ 1/2 BW)



Grace

30 Clean and Jerks for Time

135 pounds for Men
95 pounds for Women





Friday, May 16, 2014

Jumping.....with a twist

AMRAP in 14 minutes:

4 Dead-lifts (225/155)
6 Ring Dips
8 Box Jumps with a 90 degree twist



Thursday, May 15, 2014

Floored!

AMRAP in 20 Minutes:

40 Wall Ball Shots
30 Box Jumps
20 Kettlebell Swings
10 Burpees




Wednesday, May 14, 2014

Garin

10 Rounds for Time:

3 Clean and Jerks (155/115)
15 Wall Ball Shots



CrossFit Total

1 Rep Max for:

Back Squat
Shoulder Press
Dead-lift






Tuesday, May 13, 2014

Fore!

Set a clock for 12 minutes

4 minutes of Clean and Jerks (135/95)
4 minutes of Box Jumps
4 minutes of Burpees




Snowy Day Run

50 Back Extensions
400m Run
25 Ring Dips
400m Run
25 Pull-ups
400m Run
50 Back Extensions



Bodyweight for 1 Minute

Max Effort for 1 Minute:

Muscle-ups
Handstand Push-ups
Knees to Elbows
Air Squat