Month: May 2012

“Bootcamp” Wall Sits w/Bicep Curl  Rope Slam  Sledge Hammer Plate Push  Hip Band Walks Plank Jack w/Hip Band Elliptical  Step Ups TRX Row Wall Balls

“Double Donna” 21-15-9 of  Thruster  Full Crunch Burpee 15 minutes on the clock When you are done with the above workout Jump Rope for the

“400 Sprints” Run a 400 meter sprint rest 1 min 30 seconds repeat for 10 reps

“18” for 30 minutes complete AMRAP  18 Split Squat Jumps 180 Jump Ropes 18 HRPU 180 Jump Ropes 18 Overhead Lunges  180 Jump Ropes 18

“800” 3 RFT Run 800 meters Rest 2 minutes Post time Source: Crossfit.com

“Run-A-Muck” 40 Squats 1 50 meter sprint 30 Full Crunches 1 50 meter sprint 20 HRPU 1 50 meter sprint 10 Squat Jumps 1 50

“Filthy Fifty” for time 50 Pull Ups 50 KB Swings 50 Knees to Elbows 50 Box Jumps 50 Squat Cleans 50 Burpees 50 Walking Overhead

“Bootcamp” Jumping Jacks Burpees Full Crunch Squat Russian Twist  Burpee Crunch Sprint Jump Rope Burpee Alligator Push Up Split Squat Jump Sled Push 

“AMRAP” -Modified 3 Wall Balls  6 HRPU 9 Air Squats 1 min Rest  3 KB Swings 6 HRPU 9 Air Squats 1 min Rest 3

“AMRAP “ 3 Power Clean  6 HRPU 9 Air Squats 1 min Rest  3 Snatches 6 HRPU 9 Air Squats 1 min Rest 3 Thrusters