11-10-14
“Helen” 3 Rounds for time of: Run 400 meters 21 Kettlebell Swings, 53/35 12 Pull ups By the end of the week, EVERYONE needs to complete a CrossFit Total – 1RM for Shoulder Press (strict), Back Squat and Deadlift. There …
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11-8-14
Teams of 3 As Many Reps as Possible in 20 mins: 9 Calorie Row 9 Box Jump Overs, 20 in 9 Thrusters, 95/65
11-7-14
Complete As Many Rounds As Possible in 20 Minutes: 30 Box Jumps, 30/24 30 Chest-to-Bar Pull-Ups 30 Kettlebell Swings, 70/53 30 Forward Lunge, 95/65 30 Toes-to-bar 30 Push Press. 95/65 30 Hip Extensions, 25# plate 30 Wallballs, 20/14 30 Burpees …
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11-6-14
Build to a heavy 3-Rep Power Clean -then- For time: 21-15-9 reps of: Alternating KB Snatch, 53/35 Wall Balls, 20/14
11-5-14
AMRAP 3 minutes: 3 Power Snatches (135/95) 20 Double-Unders Rest 3:00 AMRAP 4 minutes: 4 Power Snatches (115/80) 20 Double-Unders Rest 4:00 AMRAP 5 minutes: 5 Power Snatches (95/65) 20 Double-Unders
11-4-14
Lurong Living Paleo Challenge WOD #10 – Triple Tester 11 Minute AMRAP: Ascending Ladder (3, 6, 9, 12, 15, 18…..) of the following movements: Wall Balls Box Jumps Deadlifts Movement Details – Men Level III (3) Wall Balls- 20 lbs …
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11-3-14
Complete for time: 800 meter run “Buy-In” Immediately into… 6 rounds: 9 Chest-to-bar Pull-Ups 9 Kettlebell swings, 70/53 9 Front Squats, 135/95
10-31-14
As Many Reps as Possible in 15: 1 Rope Climb 7 Thrusters, 45/35 15 Kettlebell Swings, 53/35 Gonzales: No jumping. You must start with both feet on the ground for your rope climb. * For the modified rope climb. The …
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