Deadlifts, Pushups, Pistols, K2E's

Amrap 20 minutes:
1xone leg squat
3x115# one leg, one arm deadlift
5xknees to elbows
7xchest to floor pushups

Muscle ups / press

More leg resting, yuck....

5-4-3-2-1
Muscle ups
105# strict press

Monday

Wayfaring...

Intervals:

5 Rounds
0.5 mile sprint intervals.
20 x 70# KB Swings

I'm back...

Funkmaster

Yes, this is a funky one.

As Many Rounds as possible in 20 minutes:

1x one leg squat - alternate legs every other round
3x 95# single arm, single leg deadlift - alternate arm/leg every other round
5x fingertip pushups-chest to ground,

Note when finger tip pushups fail go to fist pushups, when fist pushups fail go to regular pushups. Chest must touch ground on every rep

Pullup -- Bench

Warm up:
1-1-1-1-1-1-1 Bench press
1-1-1-1-1-1-1 Weighted pullup
Post Load to comments

Then:
21-15-9
Chest to bar pullups
135# bench press
Post time to comments

Monday June 22nd, 2009 - Humid as Heil WOD

Warm-up:
5,4,3,2,1 of Power Cleans to max
100, 80, 60, 40, 20 Jump Rope
5,4,3,2,1 of KB snatches
10,8,6,4,2 of incline pushups

Rest 5 - 10 minutes

WOD:
5 Power Snatches @ 75 lbs
10 KB swings
25 m stump run (large piece of wood, cleaned and bear hugged)

3 Rounds for time

Pullups

2 x 18# weighted pullup
2 x deadhang pullup
3 x kipping pullup
All Chest to bar

10 rounds for time. Post time to comments.

Scale as needed

The Sweat Show

Saturday's WOD
1 mile kettlebell throw x 18#
100 x 75# push press
200 x situps
300 double unders
2 mile run

Yes, this will be a battle.

Berb's revenge

10-9-8-7-6-5-4-3-2-1
75# Front Squats
C2B Pullups
Swings

Wednesday June 15, 2009

Crossfit Main WOD

Hang Power Snatch
1x1x1x1x1x1x1x1x1x1 to max reps