Archive for: June, 2011

Thursday 2011.06.30

Expeditions:

  • Run 800m
  • Row 1600m
  • Run 800m

Post time to complete to comments.

Fit Hembrees:

Four rounds of:

  • Run 400 meters
  • 30 Squats

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Wednesday 2011.06.29

Expeditions:

“Nutts”

Complete for time:

  • 10 Handstand Push Ups
  • 15 Deadlifts @ 250 lbs
  • 25 Box Jumps @ 30”
  • 50 Pull Ups
  • 100 Wall Balls @ 20/14 lbs
  • 200 Double Unders
  • Run 400m with a 45 lb plate

Post time to complete for time.

Fit Hembrees:

10 rounds for time of:

  • 30 Squats
  • 30 Situps

Post time to comments

Tuesday 2011.06.28

Expeditions:

With a weight that you can press for 5 reps, but no more than 8:

AMRAP in 8 minutes of:

  • 5 Press
  • 8 Push Press
  • 10 Jerks

Post weight used and rounds completed to comments.

Monday 2011.06.27

Expeditions:

3 Rounds for time of:

  • 20 Squats @ 135
  • 15 GHD Sit Ups
  • 10 Pull Ups

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Sunday 2011.06.26

REST DAY!

Saturday 2011.06.25

Expeditions:

5 Rounds for time of:

  • 100m Shuttle*
  • 10 Lunges @ 115 lbs
  • 10 Ring Push Ups

* Shuttle = sprint from yellow pylons – touch far curb with hand – sprint back to pylons.

 

Friday 2011.06.24

Expeditions:

  • Power Snatch 2-2-2-2-2-2

Post loads attempted to comments.

 

 

Thursday 2011.06.23

Expeditions:

Time Priority “Kelly”

Within 4 minutes:

  • 400m Run
  • 30 Box Jumps @ 24/20”
  • Max Rep Wall Balls @ 10/6 lbs

Rest 4 Minutes, repeat for a total of 5 rounds.

Score is total number of wall balls.  If you don’t make it to the wall balls, go faster!

Inspired by a WOD by CrossFit Cardiff

Wednesday 2011.06.22

Expeditions:

Four rounds for time of:

  • 5 Power Cleans @ 185 lbs
  • 10 Deadlifts @ 185
  • 5 Barbell Push Ups*

*Extra Credit: roll the bar out from a pike position and bring it back before doing each push up.

Post time to complete to comments.

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