0930 Warrior Program “Face The Unknown” All For Time: … …. 5 …… ..: .. ….. .. ……. . Rounds .. “……. …….” .. ….-… .. ….-… .. …-… .. ….. “…..” … Read more »
carrie
23 March, 2012:
AMRAP In 15 Mins Of: 10 Deadlifts (155/105) 15 4-Count Flutter Kicks 20 Push-Ups 200m Run Extra: Tire Flips
22 Mar, 2012:
CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100… Read more »
21 March, 2012:
BB Clean Refresher First 15 Mins… “Elizabeth” 21-15-9 Of: BB Clean (135/95) (Power or Squat) Ring Dips
20 March, 2012:
“Teamwork” (Must Be 10 Mins Early To Class) For Time: As A Team, Ruck 2.75 Miles W/ Extra Gear (Stoplight To Stoplight) S:50/30 RX:70/50 A:90/70 BA:100/80 6+ Athletes: Stretcher Carry W/ Body 4-5 Athletes: Stretcher Carry… Read more »
19 March, 2012:
8 Rounds For Time: 12 DB Push-Press (45/25) 25 ABMAT Sit-Ups *Immediately After 8 Rounds, Run 400m Extra: Sled Drags (180/135)
18 March, 2012:
1100 HLCLV 21-15-9 Of: Rx: Sumo Deadlift (265/185) O/H Squat From Ground (135/95) Scaled: Sumo Deadlift (225/145) O/H Squat From Rack (115/75) *Remaining Time Open Gym Make-Up WOD: “Fran” 21-15-9 Of:… Read more »
17 March, 2012:
0930 Warrior Program 3 Rounds For Time: 2 Rope Climbs 30 Sandbag Squats –Then– 5 Rounds For Time: 200m Run 20 Kettlebell Swings (70/53) –Then– 7 Rounds For Time: 10 Push-Ups 15 Box Jumps (30/24) Make-Up WOD:… Read more »
16 March, 2012:
“Fran” (Will Be Offered Sunday As Well) 21-15-9 Of: Thrusters (95/65) Pull-Ups (Dead-Hang or Kip/Palms Away) Core: 50 Pendulums
15 March, 2012:
CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots (20lb 10′ / 14lb 9′) 90 D/U’s 30 Muscle-ups *Obviously, Multiple Rounds Will Not Be Expected… Read more »
