The Filthy Fifty
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
Friday 04.19.2013
Rope Climb technique
then
5 Rounds Not for time
Max Reps Body Weight bench press
Max reps Rope Climb
Watch this instructional video from The CrossFit Journal by  gymnast and CrossFit Santa Cruz coach Laurie Galassi.
Thursday 04.18.2013
21-15-9
Left-arm Kettlebell snatch, 53/36#
Right-arm Kettlebell snatch, 53/36#
Pull-ups
Wednesday 04.17.2013
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups
Tuesday 04.16.2013
Back Squat
5×5
then
3 Rounds not for time:
10 Strict toes to bar
15 Good mornings 45#
20 Partner med-ball rotations throws (10 each direction) 20/14#
Monday 04.15.2013
The Taxman
AMRAP 13 min:
10 Deadlifts 135/ 95#
40 Double unders
“The Income tax has made more liars out of the American people than golf has.”
Will Rogers
Sunday 04.14.2013
Mobility Day
Grab a ball, a band and/or a foam roller and work on mobilizing those problem areas.
Saturday 04.13.2013
“Cindy”
AMRAP in 20 min:
5 Pull Ups
10 Push Ups
15 Squats
Friday 04.12.2013
3×10 Overhead Squats
then
3 Rounds of
30 wall ball 20/14#
30 Sumo deadlift high pull 75/53#
Thursday 04.11.2013
5 rounds for time of:
53/36# KB Overhead walk, 100 ft., Right arm
20 Sit-ups
53/36# KB Overhead walk, 100 ft., Left arm
15 Box Reverse Hypers