Thursday 7/1/10

Met-Con:
"Helen" 3 Rounds:
400m Run
21 Swings (53#)
12 Pullups

Cash Out:
AMRAP 60 seconds: Box Jumps (24")
60 seconds rest
AMRAP 60 seconds: Double Unders
60 seconds rest
AMRAP 60 seconds: Tuck Jumps

Tuesday 6/29/10

Strength:
Clean & Jerk 2x2x2x2x2x2

Met-Con:
"Fran" 21-15-9:
Thrusters (95#)
Pullups

Cash Out:
100m Sled Drag backwards (90#)

Thursday 6/24/10

Max Height Vertical Jump

Met-Con:
"Kelly" 5 Rounds for Time:
400m Run
30 Box Jumps (24")
30 Wall Ball (20#, 10 ft)

Tuesday 6/22/10

Skill Work:
Kipping
Muscle Ups

Strength:
Jerk 2x2x2x2x2x2

Metcon:
10 Rounds:
100m Sprint
Rest 1:00

Thursday 6/17/10

Max Distance Broad Jump

"Crossfit Total" 3 attempts at a 1RM of...
Back Squat
Shoulder Press
Deadlift

Tuesday 6/15/10

Skill Work:
Squat Cleans

Strength:
1RM Snatch

Met-Con:
"Jackie" For Time:
Row 1000m
50 Thrusters (45#)
30 Pullups

Thursday 6/10/10

Skill Work:
Kipping Pullups

Strength:
Max Height Box Jump
Max Height Vertical Jump

2-Man Team Met-Con:
While one team member completes a 200m Sandbag Run, their teammate performs as many Double Unders as possible. Repeat until each team member has ran 4 times.

Cash Out:
100m Sled Drag (90#)

Tuesday 6/8/10

Strength:
Clean & Jerk 1RM

2-Man Team Met-Con:
For Time (split however you want):
20 Tire Flips
1200m Run
50 Pullups
50 Burpees
100 Box Jumps

Thursday 6/3/10

Skill Work:
Double Unders
Overhead Squat
Snatch

Strength:
Snatch 1x1x1x1x1x1x1

Met-Con:
Tabata Pushups, GHD Situps, Hang Power Cleans (115#)
1:00 rest between each exercise

Cash Out:
400m Run

Tuesday 6/1/10

Skill Work:
Double Unders
Handstands/Handstand Pushups

Strength:
Power Clean 3x3x3x3x3

Met-Con:
4 Rounds:
Run 200m
15 Wall Ball

Cash Out:
250m Row x 2