Saturday 04.20.2013

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.

The Rope Climb

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.

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