Wednesday, 1/19/11
Overhead Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
Tabata Squats
Overhead Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
Tabata Squats
5 rounds for time: 5 H.S.P.U.’s or (Heavy dumbbell presses) 5 Thrusters (135#/95#) 5 T2B 5 Deadlifts (245#/175#) 5 Burpees 5 K.B. Swings (70#/53#) 5 Pull-ups
“Filty Fifty” or”Dirty Thirty” Perform 50 or 30 reps of each exercise for time 50 Box jump, 24/20″ 50 Jumping pull-ups 50 Kettlebell swings, 35# Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45/33 pounds 50 Push ups 50 Wall balls, 20/14 pounds 50 Burpees 50 Double unders
“MURPH” Times: 8 A.M & 9:30 A.M. Saturday! BBQ @ 12:30, please bring your favorite Paleo Dish. Strength/Skill – Weighted pull-up 3×5 — 5 min AMRAP: •5x Handstand push-up •1x Rope climb 5 min AMRAP: •8x Supine ring-row •8x Hand release push-up 5 min AMRAP: •30m Farmer’s walk 53/35 •8x Goblet squat 53/35
Strength/Skill – C2 Rower 2012 CrossFit Games Regional: Individual Event 2 For time: Row 2000 meters 50 One-legged squats, alternating 225/135 Hang clean, 30 reps
Skill – Kipping for C2B 20 min A.M.R.A.P. 5 C2B Pull-ups 10 Walk out push ups 15 KB Swings 53/35 Kelly upside down……and happy too!!!! Frank C. and 220 lbs of diesel fuel trucking across the floor……as RX’D!!!!!!! Jody knows the hollow body. That is how to stay straight!!!! Mariana with the one arm handstand!!!!!…
6X5 Weighted Pull Ups/Negatives 4X10 Weighted Push Ups 2X1 min Weighted Planks 12 min AMRAP 30 D/Us 10 Push Ups 8 Box Jumps 24/20 6 HSPU 4 Ring Dips 2 MU