Week 9: "12.1"

As many reps as possible

7 min
burpees

alex/170
chris/132

Week 8: "Mr. Kitty"

for time:

10 power cleans @ 115
20 hand-release pushups
30 box jumps @ 20"

5 rounds.

week 7: "5k"

run a 5k.

time it. 

Week 6: "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Week 5: "Rx"

15 hang power clean @ 135
15 burpees

3 rds for time.

Quick. Hard. Pain.

Alex/ 2:48
Chris/ 3:38

scaled:

15 HPC @ 95
15 burpees

3 rds for time.

Matt/ 9:02
Josh/ 6:30

scaled #2:

15 HPC @75
15 Burpees

3 rds for time

Cameron/ 8:38
Brandon/ 12:32

Week 4: "Mx"

Max rounds in 8 minutes
5x Power clean @ 135
5x Front squat @ 135

only 8min. destroy this. 

Week 2: "SQT"

3 rounds for time:

200 m shuttle run (50 m, there and back twice)
10 ground to overhead @ 95lbs

modified verson

3 rounds for time:

200 m shuttle run (50 m, there and back twice)
12 ground to overhead @ 75lbs


movement explanation:

ground to overhead is just any move where the barbell is taken from the ground to being overhead, so you can do snatch, clean and jerk, whatever to get your reps done.

Week 1: Crossfit Games WoD

Alright, this one is from the 2008 Crossfit Games.  It's pretty sick.  The moves are simple, so you don't need me to explain. Here it is:

5 Deadlifts @ 275
10 burpees

5 rounds, for time.

Chris/4:06
Mikey/3:50
Alex/2:38


here's a modified version, if the Rx (proscribed) weight is too much:

5 Deadlifts @ 225
15 burpees

5 rounds, for time.


Do the WoD.

Post a video/Post your time.

Alex