090430

Dumbbell Hell

7 rounds
10 manmakers 2x35lb dumbbells
20 deadlift 2x35lb dumbbells
30 alternating snatches 1x35lb dumbbell
40 overhead lunges 1x35lb dumbbell
50 dumbell swings 1x35lb dumbbell

The "painstorm" version of this workout is 7 rounds. We will be scaling down to 2, 3, or 4 rounds.

090429

5 rounds for time of:

25 wall ball shots,
30 pullups

090428

"Annie"

50-40-30-20-10

Double unders
Sit-ups

090427

5 rounds for time of

20 burpees
10 handstand pushups
400m run

090426

"Fran"

21-15-9

Thrusters, 95lb
Pullups

090425

"Josh"

21 Overhead squats, 95lb
42 Pullups
15 Overhead squats
30 Pullups
9 Overhead squats
18 Pullups

090424

50 double unders

7 rounds of:
6 sumo deadlift high pull, 95/65
9 slam ball
12 situps

50 double unders

090423

Deadlift
5-5-5-5-5

090422

800m run
30 muscle ups
800m run

090421

800m run
30 Snatches
800m run

090420

800m run
30 clean and jerk
800m run

"Murph"

Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

mix up the pullups, pushups and squats however you like, start and finish with the mile runs.

Workout:
"Jones Worthy"

Squats 80, 64, 48, 32, 24, 16
Swing (53lb) 40, 32, 24, 16, 12, 8
Pullups 20, 16, 12, 8, 6, 4

"Danny"

As many rounds as possible in 20 minutes of:

24" box jumps, 30 reps
115lb push press, 20 reps
pullups, 30 reps

Workout
For time,50 burpees. Set a target 12" above highest reach and touch it for the rep to count.

"DT"

5 rounds for time of:
155lb deadlift, 12 reps
155lb hang power clean, 9 reps
155lb push jerk, 6 reps

Workout
Overhead squat 5-5-5-5-5
Front squat 3-3-3-3-3
Back squat 1-1-1-1-1

Workout

Tabata Something Else

20 seconds of max reps followed by 10 seconds of rest for 8 intervals for each movement:
Pullup, pushup, situp, squat

The Essense of CrossFit

Nothing like a rainy day to run outside! This is what we do, "prepare for the unknown and unknowable."

Workout:
4 rounds, 800m run
rest 2 minutes between rounds