Run 10 K
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Compare to 090701
With a continuously running clock do one 135
pound Clean and Jerk
the first minute, two 135
pound Clean and Jerks the second minute,
three
135 pound Clean and Jerks the third minute...
continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 090102.
WARRIOR WOD
-Scale to 1/2 Body weight
-Do Power cleans instead of squat cleans
June Olympic Lift Workshop was a blast!!
We still need to get together and do the Clean
and Jerk portion. We also need to get a CFA
Social event in for August. Ideas????
"Cindy"
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
20 minute AMRAP:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds
completed to comments.
Compare to 090609.
AMRAP>.... 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Post rounds completed to comments.
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 090606
Every Gym needs it's clown... Our's just Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
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Compare to 090414
Bootcamp is in full swing, great enthusiasm and effort
Deadlift 1-1-1-1-1-1-1 reps
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Compare to 090605.
Run 5 K
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Compare to 090615
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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Compare to 090423
30 Muscle-ups for time
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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 090529
Warrior WOD
AMRAP in15 Minutes of
7 Pull Ups
7 Dips
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Hang power clean 1-1-1-1-1-1-1 reps
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Compare to 090118.
The Burgener Warm-up. A great way
to warm up the muscles for any Olympic lift
progression.
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Compare to 090403.
Congrat's to Matt (pictured here) Who dropped 
Thruster 1-1-1-1-1-1-1 reps
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Kaori "Kay" Black seen working on her Snatch..
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
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Compare to 090514.
World's Fittest Man and Woman!!! Congratulations
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound
dumbbell between the legs
above crossed
ankles and jettison the dumbbell after third
rep and
continue with strict pull-ups and then
the kipping pull-ups. Coming off
the bar or
going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 090621.
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Compare to 090520.
48 more hours and the CrossFit Games will
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
Post time to comments.
Compare to 051111.
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to 090407.
Jackie and Jen two of our current bootcampers
