Archive for August, 2011

Monday, 15 August 2011

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5 Rounds
Run 200 Meters
7 Thrusters (135/95)
14 Ring rows

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Friday, 12 August 2011

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250m Row
10 Push Press  (75/55)
7 min AMRAP
1 min Rest
10 Barbell Rollouts
10 Lateral Burpees
7 min AMRAP
1 min Rest
10 KTE
10 Pullups
7 min AMRAP

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Thursday, 11 August 2011

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3 Rounds, 6 stations – 1 min each
1. Straight-leg Deadlifts (115/75)
2. Medball Situps (20/14)
3. Step-back Lunges (wt’d Vest optional)
4. KB SDHP (53/35)
5. Double Unders
6. Rest

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Wednesday, 10 August 2011

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Wendler Shoulder Press: 5-5-5
150 Burpees…for time

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Tuesday August 9th 2011

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20 Slamballs (25/15)

20 Box Jumps (20)

600m Run

5 Rounds

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Monday Aug 8th 2011

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Wendler Squat: 5-5-5

15 OHS (95/65)

25 KB Swings (53/35)

3 Rounds

2 min Rest

15 Pullups

25 Abmat Situps

3 Rounds

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Trident CrossFit

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Friday, August 5

For time:

21 Pullups

400 M Run

21 Thrusters (95/65)

800 M Run

21 Thrusters

400 M Run

21 Pullups

via Trident CrossFit.

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Thursday Aug 4th 2011

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7 MIN AMRAP:
7 squat cleans (w/sandbag)
14 Step back lunges  (w/sandbag)
REST 1 MIN

7 MIN AMRAP:
7 ring dips
14 double unders (3:1)
REST 1 MIN

7 MIN AMRAP:
7 burpees
14 toes to bar

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Wednesday, August 3 2011

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15 MIN AMRAP:

9 Deadlifts (155/100)

12 Push-ups *full lockout on top, at bottom: chest touch floor, hands lifted

15 Box jumps (24/20)

via Trident CrossFit.

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Tuesday, August 2 2011

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800 M Run for time

Then:

Then, 3 rounds for time:

60 seconds max kettle bell swings (35/53)

30 seconds dumbbell shoulder press (right arm) *

30 seconds dumbbell shoulder press (left arm) *

60 seconds max kettle bell swings

30 seconds dumbbell sit-up (right arm) *

30 seconds dumbbell sit-up (left arm) *

60 seconds rest

via Trident CrossFit (1).

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