Month: January 2013

“AMAP” (as many as possible of Thrusters) With 4 minutes on the clock perform  20 KB Swings (45/30) 10 SDHP (95/65) AMAP Thrusters with the

“For Time” 50-40-30-20-10 Double Unders  Ring Dips

“5RFT” 45 pound barbell Overhead walking lunges, 50 feet 21 Burpees Source:  Crossfit.com

“AMRAP”  30 minutes of  40 HRPU 30 Front Squat (95/65) 40 Full Crunch  *3 Sets of 50 weighted jump ropes interspersed through workout   

“3RFT” 500 Meter Row 200 Double Unders 50 HRPU

“Bootcamp” Rope Slam  Plank Bear Crawl  Dumbbell Thruster  Step Ups  Full Crunch Sumo Squat  Full Crunch  Split Squats Tire Flip  30:30, 30:20, 30:20, 20:20

“Shuttle Run” Station 4: Wall Balls Station 3: Shuttle Run  Station 2: HRPU Station 1: Plank  

“Tabata Sprint” KB Press/Sprint Box Jump/Sprint Shoot Thru/Sprint Rope Slam/Sprint Pull up or TRX Row/Sprint Overhead Stationary Lunge/Sprint Crunch Pass to Wall/Sprint Knee to Ball/Sprint

“For Time” 12 minutes on the clock 100 Double Unders 63 HRPU 36 Front Squats 50 Double Unders 42 HRPU 21 Front Squats 25 Double

“5RFT”  5 Shoot Thru’s (there/back =1) 10 Lateral PVC Burpees 20 PVC Dips Post Results