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 3: "Captain America"

This workout is rugged. Try it out.

for time:

1 snatch
10 overhead squat @ 75
8 burpees
6 strict form pullups

3 rounds

1 snatch
10 overhead squat @ 95
8 burpees
6 strict form pullups

3 rounds

1 snatch
10 overhead squat @115
8 burpees
6 strict form pullups

3 rounds

9 total rounds, changing out the weight is part of the time.

to scale this workout to fit your fitness, lower the rep count for each round and the weight for the overhead squats.

Alex/8:36

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