12.01.14 Monday


CrossFit Equality – CrossFit

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100 DU for Time (Time)

*10min Time Cap, add 1 sec for each rep not completed.
*do not have to be unbroken

Skill Review

Coach Led Burgener Warm Up

Bear Complex (5 Rounds total, 1 Round = 7 Cycles)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
______________________________________________________________________________________________
6:00am CFLite Class
Five 3min Rounds:
3 10m Shuttle Sprints
6 Paralllette Jumps
9 Ring Rows
12 Sit Ups
AMRAP KBS (44/35#) in remaining time
***1 minute rest between rounds***
Score is total # of KBS for all five rounds.

QOD: What was the worst bet you ever made?

10.10.14 Friday

CrossFit Equality – CrossFit

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(No Measure)

200m Run

10 Each Partner med ball OH toss

Then 2 Rounds:

25 Jumping Jacks

10 Wall Facing Squats (arms up)

10 Scorpions

10 Iron Cross

Tabata Push Ups (Time)

Bear Complex (1-1-1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Work into a heavy set of 3 without dropping the bar

400m Run (Time)

Max Effort 400m Run

08.16.13 Friday

Main – CrossFit

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MOBILITY

08.16.13 Friday Part A (No Measure)

3 Rounds NOT for Time:
250m Row
50′ Sled Push (AHAP)

08.16.13 Friday Part B (Time)

For Time:
10-8-6-4-2
Box Jumps (24/20″)
5-4-3-2-1
Bear Complex (155/115#)

05.31.13 Friday

STRENGTH:
Bear Complex 2-2-2

WOD:

Run for 10 min Starting at Far End Dumpster
EMOM:
Odd Minutes: 5 Jumping Lunges
Even Minutes: 5 Plank Burpees
Score is number of times down to end of building (200m mark)
and number of times back to far end dumpster.
Down = 1
Back = 1