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 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