Friday May 29th

5 pull ups

10 kb swings

20 sit ups

P-Hill

rounds in 20 minutes

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Thursday May 28

10 burpees

20 pull ups

400m run

15 burpees

15 pull ups

400m run

20 burpees

10 pull ups

post time to comments

Wednesday 5/27

500m row or 400m run

7 hang cleans

15 wall ball

4 rounds for time

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Tuesday 5/26

10 deadlifts or 10 power squat cleans

10 dips

200m run

5 rounds

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Friday May 22

Code Brown

400m run

25 kb swings

25 slams

400m run

20 kb swings

20 slams

400m run

15 kb swings

15 slams

400m run

10 kb swings

10 slams

400m run

5 kb swings

5 slams

post time to comments

Thursday May 21

20 wt. lunges 

10 dumbbell push press

fence sprint

rds in 15 minutes

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Wednesday May 20

1000m row 

50 situps

35 burpees

500m row

35 situps

20 burpees 

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Tuesday 5/19

Level 10 Crossfit Assessment workout
500m row
21 squats
21 push ups
21 situps
15 squats
15 push ups
15 situps
9 squats
9 push ups
9 situps
Post time to comments


5,5,5,5,5 Back Squats

Monday 5/18

10 box jumps

10 dips

10 rounds

post time to comments

Friday 5/15

Annie

50,40,30,20,10

Double unders and situps 

or Annie's evil twin weighted lunges and situps

Thursday 5/14

21 single arm kb snatches each arm

21 pull ups

15 single arm kb snatches each arm

15 pull ups

9 single arm kb snatches each arm

9 pull ups

post time to comments

Wednesday 5/13

Filthy Fifty

50 box jumps

50 jumping pull ups

50 kb swings

50 walking lunges

50 KTE

50 push press

50 back extensions

50 wall ball

50 burpees

50 double unders

post time to comments

Tuesday 5/12

Slamming Sammy

1 min jump rope

1 min d-ball slams

10 rounds

post # of slams to comments

Monday 5/11

5,5,5,5,5 

Back Squat

1000m row

Friday May 8th

400m run

3 rounds of the following

10 burpees

5 push jerks 

10 kte

5 push jerks

400m run

post time to comments

Thursday May 7th

400m run

20 sdhp

20 push ups

400m run

20 wall ball

20 push ups

400m run

20 sdhp

20 push ups

400m run

20 wall ball

20 push ups

Post time to comments

Wednesday May 6th

400m run

21 0-head squats

21 pull  ups

400m run

15 o-head squats

15 pull ups

400m run

9 o-head squats

9 pull ups

Post time to comments

Tuesday May 5th

15 rack position lunges

15 glut-ham situps

5 high box jumps

rounds in 15 minutes

Monday May 4th

500m row

10 deadlifts (heavy loads)

15 broad jumps 

3 rounds for time

Friday 5/1

7 layers of hell

7 1 arm snatches each arm

7 pull ups

7 burpees

7 rounds for time

Thursday 4/30

Nancy

400m run

15 o-head squats

5 rounds for time

Wednesday 4/29

Fight Gone Bad

1 min wall ball

1 min SDHP

1 min box jumps

1 min push press

1 min row for K

1 min rest

3 rounds for reps

Tuesday 4/28/09

1/2 Cindy Rounds in 10 minutes of 

5 pull ups

10 push ups

15 squats