FRIDAY 121014

Two Person Team WOD:

For Time of:

20 Strict Pull up while partner holds 135lb
60 Air Squat while partner holds chin over bar
100 Meter Buddy carry and 70 pound dumbbell carry
40 Box Jumps, Alternating on 20 inch Box
100 Meter Buddy carry and 70 pound dumbbell carry
1 ring dips each.

Post your team's time:

THURSDAY 120913

"The Eighth"

Two person team: as a team perform 8 reps per event.

Eight rounds for time of:

8 Handstand push-ups
135 pound Thruster, 8 reps
8 Knees to elbows
245 pound Deadlift, 8 reps
8 Burpees
8 Kettlebell swings, 2 pood
8 Pull-ups
8 Wall Ball, 20 lbs

Finish up with 800 m Row:

TUESDAY 120910

Barbell from Ground to overhead

3-3-3-2-2
Add 10 lbs each set

WOD
2 person Workout:

10 Rounds for Time of:

95lb Barbell Power Clean 1 rep
95lb Barbell Front Squat 3 rep
30 Meter Run

post your team time:

MONDAY 120910

Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds

Puppies:
95 pound Hang power clean, 20 seconds
Rest 10 seconds
95 pound Push press, 20 seconds
Rest 10 seconds

Post total hang cleans and total push presses to comments.

FRIDAY 120907

Modified "Helen"

Two Men Team:

For time of:
20 Burpees
Run 400 M with 50lb Sandbag
120 Kettle bell swing, 1 pood
Run 400 M with 50lb Sandbag
72 pull ups
Run 400 M with 50lb Sandbag

Post your team time:

THURSDAY 120906

Seven rounds for time of:
Run 400 meters
45 pound kettle bell front squat, 29 reps

Post time to comments.

WEDNESDAY120905

Welcome back CrossFitters from the exercise.

We will meet M,T,Th,F 0530 in the Crossfit room at the Collier Field house.

AMRAP in 20minutes

5 Pull ups
10 Push ups
15 Thrusters, 15 reps

King: 5 rds
Hiner: 5 rds + 15 reps