Month: December 2012

“For Time” 10 HSPU 10 Muscle Ups 100 Double Unders 8,8,80 6,6,60 4,4,40 2,2,20 Post Results

“AMRAP” 1 minute on the clock, perform: 4 Shoot Thrus 2 Sprints As many REPS as possible of Double Unders until the minute is up  rest 30 seconds  repeat 4 more times record wall ball number after each round

“AMRAP” 30 Double Unders/60 singles 20 HRPU 10 Front Squats 15 Minutes Post Results

“21-15-9” for time Handstand push-ups Ring dips Push-ups Source:Crossfit.com

“2RFT” 21-15-9 KB Swing (70/50) Burpees 500 Jump Ropes Post Results

“5RFT”  20 KB Swings (32kg) 20 HRPU 20 Double Unders (heavy rope) 30 Double Unders (speed rope) 20 HRPU For time Post Results

“12 Days of Christmas” 7 Min AMRAP 12 KB Swings (70/55) 11 Push Press (115/75) 10 Double Unders rest 6 Min AMRAP 9 Toes to Bar 8 Pull Ups 7 Box Jumps rest  5 Min AMRAP  6 Wall Balls (20/14) 5 Thrusters (135/75) 4 Burpees rest  3 Min AMAP Squats 2 Min AMAP HRPU 1 […]

“Bootcamp” Rope Slam  Sled Push(80) Jump Rope PVC Dip TRX Row KB Swing  Tire Flip  Box Jump  30:30, 30:20, 30:20, 20:20   Cash Out: 5 Min AMRAP  5 HRPU, 10 Full Crunches, 15 Air Squats

“AMRAP” 1 minute on the clock, perform: 5 Crunch Slams w/Wall Ball  2 Sprints  As many REPS as possible of Wall Balls until the minute is up  rest 30 seconds  repeat 4 more times record wall ball number after each round

“Deck of Cards” Shoot Thrus (there/back = 1) Double Unders x3 HRPU Sprint (20 yards) 16 minutes

“AMRAP” 15 Minutes 10 Push Press (135/75) 20 Pull Ups 20 Shoot Thrus 50 Double Unders Post Results 

“Deck of Cards” Wall Balls  Sprint (20 yards) Crunch Slam  KB Swing 16 minutes post number of cards Also, see 12.23.12, 12.22.12

“5RFT” 10 Push Press 50 Double Unders Post Results 

“Team Tuesday” for time As a team of 5 complete: 2000 Jumping Jacks 1000 Squats 900 Mountain climbers (left/right =1) 800 Russian twists (left/right =1) 700 Squat Thrusts 600 Plank Jacks 500 Squat Jumps 400 Full Crunches 300 Full Lunges (forward/back = 1) 200 HRPU 5 Sprints (MS gym)

“Bootcamp” Rope Slam   Hands to Toes Incline Dead Tread Dips Split Squat Jumps TRX Row Glider Jump Rope Box Jump Tire Flip 30:30, 30:20; 20:30; 20:20

“5RFT” 30 KB Swing (50/35) 10 Clusters (squat clean to thruster) (95lb/65) 15 Burpees Rest exactly 3 minutes between rounds  Source: Absolute Fitness/Crossfit732

“For Time” 10 Pull Ups 10 Wall Balls 8 Pull Ups 15 Wall Balls 6 Pull Ups 20 Wall Balls 4 Pull Ups 25 Wall Balls 5 Pull Ups  30 Wall Balls   Source:  Absolute Fitness/Crossfit732  

“AMRAP” 25 Minutes 30 Front Squat  20 Double Unders 10 HRPU 20 Double Unders 30 Push Press Post Results

“5RFT” 20 Walking Lunges 20 Squats holding plate 20 HRPU 20 Squat Jumps 20 Hip Band Walks Post Results 30 Min Cap 

“5RFT”   50 Double Unders 10 Shoot Throws (push up and dip=1)       20 Pull Ups 20 HRPU Post Times

“Team Tuesday”  Round 1 21-15-9-3 Thruster HRPU   Round 2 1 Sprint (60 Yards) 1 Burpee 2 Sprints 2 Burpees 3, 3 4,4… Continue   Round 3 As Many Reps As Possible Tire Flip Wall Climb Wall Ball (20/10) Crunch to Press (15/8) Weighted Jump Rope Ground to Overhead   Each Round 10 minutes RESULTS

“Every Minute on the Minute” 5 Burpees Round 1: Jump Rope Round 2: Full Crunch Round 3: KB Snatch  Round 4: HRPU Round 5: Dumbbell Thruster 5 minute rounds 1.5 minute rest between rounds

“For Time” 100 Meter Row  1 Rope Climb (15′) 200 Meter Row  2 Rope Climbs 300 Meter Row  3 Rope Climbs 400 Meter Row  4 Rope Climbs 500 Meter Row  5 Rope Climbs

“Ladder” 10-9-8-7-6-5-4-3-2-1 reps for time HSPU KB Swing (32/20kg) Pull Ups Overhead Squat (45/30lb)

“3 Part AMRAP” 15 minutes of  5 Front Squats (135/75) 7 Clap Push Ups 9 Med Ball Slams   4 minute break    10 minutes of  15 Goblet Squats (KB) 10 Push Presses (KB)   3:30 minute break    5 minutes of  60 yard sprint 10 Air Squats 5 HRPU 10 Full Crunches

“For time” 10x Pistols 20x Box jumps 30x Knees to elbows 40x Push-ups 50x Jumping pull-ups 40x Push-ups 30x Knees to elbows 20x Box jumps 10x Pistols Source: Wodshop-service.com

“Partner WOD” 300 KB Swings 200 Weighted Jump Rope 100 Wall Balls While one person is chipping away at the exercises the other person is running 300 Meters, then switch until all the reps are completed. (4 there/backs; aux gym)

“Tabata”   Rope Slam  Full Crunch  Plank Hops TRX Squat Jump Curl 2 Press Tire Flip  Box Jump  Plank 

“AMRAP”   15 Minutes 10 Push Presses (1115) 50 Double Unders 3 HSPU