8-13-11
Complete the following for time: Run 400 meters 20 Pull-ups 40 Wall balls 20 Kettle bell swings 40 Box jumps 20 Burpees 40 Sit-ups Run 400 meters
8-11-11
For Time: 21-15-9 Burpees Good Mornings, 45/20 Front Squat, 155/115 then…4 rounds of: 30secs on, 30 secs off L-Sits Hollow Rocks
8-10-11
In Teams, complete the following: AMRAP in 15 minutes of: 10 Tire Flips 10 Push-ups 10 Walking Lunges
8-9-11
Technique/Max Load: Push Jerk 7-7-5-5-3-3-2 Push Jerk Video: http://www.youtube.com/watch?v=JwiOOPD-fHY
8-8-11
TEST 3: Tabata Squat followed by 4 mins of Muscle Ups Performance: After the eighth Tabata Squat interval the athlete gets ten more seconds of rest and then has 4 minutes to complete as many muscle-ups as possible. The muscle-ups …
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8-5-11
Complete as many rounds as possible in 20 minutes of: 5 Deadlifts, 75% of 1RM 10 Kettle bell swings, 53/35 15 Box jumps, 24/20
8-4-2011
Complete as many rounds/reps as possible in 20 mins of: Run 400 meters Push ups 40/25 CrossFit Journal: Marissa’s Story
