Complete for time:
50 Squats
200 m run
36 Hip Ext.
15 Squat cleans 135/95
42 Pull ups
10 HSPU
22 KB Swings 55/35
800 m Run
5 MU’s
50 Deadlifts 135/95
29 Push ups
15 DB Press 45/30
(WOD prog. By Brian)
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Someone must have lost an ear ring
“10,000/7000 lbs from G to OHâ€
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Crossfit Games 2008
Box squat
50-60%
5×5
 “Black Horseâ€
Complete 10 sets of 10 Back Squats at 225/155 (25 min cap)
Score completion and load
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10-1-10Â
DB HP clean 45/30
Burpees
(WOD prog. By Brian)
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Snatch grip
2 Rounds for each movement of:Â
1 Min max reps, immediately followed by a med ball sprint (parking lot) 20/16Â
Push press 95/65
Power clean 95/65
Front squat 95/65
H.P. Snatch 95/65
1 min rest inbt/ each movement.
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Front squat form
“Cardio dayâ€
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Vannesa 55 lbs Over head
Box squat
50-60%
5×5
 Complete 5 Rounds
12 Weighted Hip extensions 25/15 lbs (Slow tempo)
8 Weighted knees to elbows 10/5 lbs (Strict)
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The battle was won!
5 Rounds of:
 5-1
 H.P. Clean 135/95
Burpees
Pull up
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KB Swings
Floor press
50-60%
5×5 31×1
 5 Rounds for max reps of:
Riser Push ups
Strict pull ups
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300
2 mins of
Med ball Throw and Chase 20/16
30 sec rest
2 mins of
Rowing/SDHP 55/35
30 sec rest
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“For the past three decades, saturated fat has been considered a major culprit of cardiovascular disease (CVD) and as a result dietary advice persists in recommending reduced consumption of this macronutrient. However, new evidence shows that saturated fat intake has only a very limited impact on CVD risk — causing many to rethink the “saturated fat is bad” paradigm.”
Read the rest of the article and post thoughts to comments.
Rope climb race!
Partial Deadlift
(Work up to a heavy set of 3)
 Complete in unbroken sets (Score partitions):
21-15-9
Deadlifts 225/155
 Complete 50 weighted sit ups w/ anchors 45/30 lbs
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Burpee deadlifts and ring dips
5 Rounds for time:
Farmers carry 50/35 lbs Db’s( Parking lot)
25 Lunges
25 Jumping pull ups
25 Slam ball 20/16
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Locking in the foot hook
Row 3 Km
Then:Â
3 Attempts at max weight overhead
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Starting early
5 Rounds each for timeÂ
Sled drag 135/90 (2 Laps)
KB swing 15 reps
15 Squats
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Foot achors, for sit ups
Box Squat
50-60%
5×5
 5 Rounds of
Sitting box jumps x 3 reps
 (Work up too max height)
Max reps DU’s
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Power snatch
3 Rounds for timeÂ
15 P. Clean 135/95
15 Pull ups
15 Push press 135/95
15 Push ups
15 Box jumps
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Taking some time to re-coop
Floor press
50-60%Â
5×5 31×1
 10 Rnds
90 sec on
30 sec off
 AMRAP
5 Ring dips
7 H.P. Snatch 75/55
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Alison- Rope climb
4 Rounds of
1 min of max effort at each station w/ 1 min rest in bt/ rounds.
 Step ups 45/30 lbs DB
Row
DB H.P Clean 40/25
Burpee
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Getting aquainted with “cousin”
AMRAP in 20 mins of
5 Thrusters 95/65
7 H.P. Clean 95/65
10 SDHP 95/65
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Galina- Med ball rapid move
Back Squat
6×1 w/ 2 min rest
(Percentage)
5 Rnds for max weight
100′ Walking lunge
Primal lurkings
AMRAP in 20 mins of
7 Burpees
15 Slam ball 20/16
7 Deadlifts 225/155
15 S.A. snatch 50/35 lbs db
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Sled drag
Pull up
6×1 w/ 2 min rest
(Work up to a 1 rep max)
5 Rnds for max reps of:
Press into Push press into Push jerk 95/65
Max out one movement before moving to the next
FGB 2009
2 Rounds for time of
35 Push ups
35 SDHP 75/55
35 Box jumpsÂ
35 Thrusters 75/55
35 pull ups
35 H. P. Snatch 75/55
35 Squats
35 H. P. Cleans 75/55
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Brett the gate keeper
P. Snatch
6×1 w/ 2 min rest
(Percentage)
3 Rounds for time of:
1-5
Deadlift 275/185
Ring dips
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Cody- Farmers carry in the rain
3 Rounds for time of:
500 m row
15 S. Cleans 135/95
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Conor-Post rope climb
Complete for time:
21-15-9 reps of
Ring dips
DU’s
Then:
21-15-9 reps of
Squats
Jumping pull ups
Then:
21-15-9 reps of
Sit ups
Lunges
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Bruce sitting in as coach
“300”
Complete for time:
25 pull ups
50 Deadlifts 135/95
50 Push ups
50 Floor wipers
50 KB Clean to press 35/20
50 Box jumps 24′ box
25 pull ups
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“the catch”
CrossFit Journal
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