Month: December 2012

“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)

“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;

“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

“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