Month: June 2012

“For Time” For time: Run 1600 meters 150 Double-unders 50 Burpees Run 800 meters 100 Double-unders 35 Burpees Run 400 meters 50 Double-unders 20 Burpees

“Team Tuesday” Teams of 5 Work for 40 minutes Complete as much as possible as a team  2,000 Jumping Jacks  1,000 Squats 500 Burpees 300

“Bootcamp” Sledge Hammer Weighted Crunch  Rope Slam  Knee to Ball  Tire Flip  Russian Twist Sprint  Plank Thruster Full Crunch 

“9RFT” For time, complete all nine rounds of: Pull-up/Push-up/Squat 25/15/5 20/15/10 15/15/15 10/15/20 5/15/25 10/15/20 15/15/15 20/1510 25/15/5 Post time  Source:Crossfit.com

“4RFT” 400 Meter Run 40 Squats  40 Push Ups 40 Plank Jacks For Time

“Ladder” 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Sprints (50 yards) Squat Cleans (mod: KB S2P) HRPU for time

“AMRAP 30 min” 20 Wall Ball Burpee 20 Full Crunch Slam 20 Squat Jump Holding Wall Ball 20 Russian Twist (each side) Goal:  3-5

“3 Set Challenge” Rope Jumping Jacks Squat Farmer’s Walk Thruster Knee to Ball Ground to Overhead Plate Burpees Weighted Jump Rope Box Jump Sprint

“Tabata” Squats HRPU KB Swing Double Unders

“3RFT” 30 Snatches (75lb) 30 Double Unders 30 HPRU Post Results Below