03-07-2015

Advanced

21-15-9 of:

Bar Muscle-ups

Front Rack Lunge 80/50

Intermediate

12-9-6

Bar Muscle-ups

21-15-9

Front Rack Lunge 60/30

Beginner

21-15-9

Box Dips

Front Rack Lunge 40/20

02-07-2015

4 rounds for time of:

500 m Row

15 Push Press 60/40

01-07-2015


5 Rounds for time:

10 Hang Power Cleans 70/40

30 Double-unders

10 Chest to bar pull-ups

30-06-2015

Capoot

For time:

100 push-ups

Run 800 meters

75 push-ups

Run 1200 meters

50 push-ups

Run 1600 meters

25 push-ups

Run 2000 meters

1st SCALED VERSION

Subtitute Run with Row or Bike*3

2nd SCALED VERSION

FOR TIME

(10 Rounds)

25 Push-ups

500m Run

29-06-2015

The CrossFit Total

Back Squat (1 Rep Max)

Shoulder Press (1 Rep Max)

Deadlift (1 Rep Max)


Scaled Version

Back Squat 5-5-5

Press 3-3-3

Deadlift 5-5-5

27-06-2015

8 Rounds

30'' Burpees

30'' Pullups

Rest 1'
 

26-06-2015



Find 3RM Mixed Grip

Weighted Pull ups

1 max Set Chin Ups

Amrap 1'

Wall Ball

Rest 1min

(8 rounds)

25-06-2015

Tabata

Shuttle Sprints


For Time

Row 750m

75 Double Unders

Run 750m

Row 500m

50 Double Unders

Run 500m

Row 250m

25 Double Unders

Run 250m

24-06-2015

15-12-9

Hang Squat Snatch 60/40

21-15-9

Burpee

48-30-18

Double Unders

23-06-2015

Fran 

21-15-9

Thrusters

Pull-ups