FRIDAY 130201

Front Squat:
3-3-Max rep (70% BW, 90% BW, 100% BW) BW=Body weight


For time:
75 Handstand push-ups

At the beginning of each minute perform 20 Double-unders. (50 Jump rope)

THURSDAY 130131

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Harris, Hiner, Macalintal, King, Chun



CSM Harris' ahaaaaaaaaaaa

TUESDAY 130129

Back Squat
5-5-MAX REP



Filty Fifty

For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box

Compare to 09JAN13
Post your time

MONDAY 130127

Bench Press
3-3-Max Rep
(Use 70%/80%/90% of your 1 rep max)


For time:
135 pound Thruster, 15 reps
Run/Row 200 meters
95 pound Thruster, 20 reps
Run/Row 400 meters
65 pound Thruster, 30 reps
Run/Row 800 meters

Post time to comments.

FRIDAY 130126

30 Pistols

4 RFT: 6 Burpees
8 Toes to Bar
1K Row

30 Pistols

Harris @19
Chun 24:14

Courtesy of Fighttonight Crossfit

THURSDAY 130124

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to 30NOV12

WEDNESDAY 130123

DEADLIFT
5-5-5-5-5-5

Use first three sets for Warm-up


As many rounds possible in 20 minutes
11 Chest to bar pull-ups
75 pound Front squat, 22 reps

Post time to comments.
Chun:5rds+12
King:5rds+15
Isom:5rds+9