01-10-2015

"Zembiec"

For time

5 rounds of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run

30-09-2015

7-5-3-1

Snatch 60/40

Thruster

Muscle Up

29-09-2015

Back Squat (5-5-5-5-5)

For time:

4 Rounds

25 Burpees

250m Run

28-09-2015

Masters 2015 CrossFit Games

The Sandwich

80 cal Row

40 Shoulder to Overhead 60/40

80 Deadlift

26-09-2015

Skill/Strength:

1) 10x1 Skin the Cat

2) 10x5 Tempo Strict Dip


Conditioning

4 Rounds for Reps:

1 Min Pistols

1 Min Hollow Rock

1 Min Box Jumps

1 Mn Rest

25-09-2015

6 Rounds for weight of:

1 clean pull

1 hang squat clean

1 full clean

24-09-2015

Strength

1) 5xHS Wall Walk
2) 10x2 Wall Facing HSPU
3) 4x5 Strict HSPU + Max Effort Kipping

Conditioning

EMOM 15min

1st: 15 Cal Rowing

2nd: 20 Push ups

3rd: 40 Double Unders 

23-09-2015

For time:

4 Rounds for time of

Run 250m

10 Unbroken KB Swing

10 Unbroken Toes to Bar

* penalty is start set over again if you break.

22-09-2015

Shoulder Press (Find a Heavy 1 rep)


For time

10 Rounds of:


3Press 

3 Strict Pull ups 

30sec rest between sets

21-09-2015

In teams of two:


 Amrap 5' 
10 W.Situps 
10 MedBall Clean 
 Rest 1' 
 
 Amrap 5' 
10 W.Situps
10 Wallball 
 Rest 1' 
 
 Amrap 5' 
10 W.Situps
10 Chest to bar 
 Rest 1' 
 
 Amrap 5' 
10 W.Situps
10 Lunges
10 Burpees