rossfit

Saturday Mar 26 2011

Complete for time:

Row 2000 m

Rest 2 mins

Then Compete

50 Kipping Pull ups on the rings

Rest 2 mins

Complete 80 Step ups w/ 45/25 lbs

Rest 2 mins

Compete

15 Laps sled drag 135/90

Discuss in comments

Pull ups and SDHP

Friday Mar 25 2011

Power or Squat Snatch
10 x 2
55-85%

AMRAP in 10 mins

12 Weighted sit up w/ anchors 45/30 lbs Db
10 Deadlift 225/155

Discuss in comments

Deadlifts and rowing

Thursday Mar 24 2011

30 “Manmakers” for time w/ 35/20 lbs db’s

Discuss in comments

Body Row

Wednesday Mar 23 2011

TGU
Find a 1 rep max
7X1

21-18-15 reps for time:

Pull up
Burpee

Discuss in comments

Body rows, swings and sit ups.

 

Tuesday Mar 22 2011

AMRAP in 30 mins of

10 Box Jumps
15 Slam ball 20/16
15 Sit ups
10 Ring dips
15 KB Swing 55/35

Discuss in comments

Over head squat

Monday Mar 21 2011

Clean and Jerk
10 x 2
55-85%

6 Rounds for time

10 Wall ball shot 20/16
8  SA Power snatch 50/35 lbs db

Discuss in comments

Watch out, more gym ninjas