Three rounds for time of:
50 Wallballs 20 lbs / 14 lbs
10 Snatches 135 lbs / 95 lbs
Post time to comments.
Monday, March 31, 2014
Sunday, March 30, 2014
Saturday 140329
As many reps as possible with a partner of:
5 minutes of pull-ups
5 minutes of Power snatch 95 lbs / 65 lbs
5 minutes of Burpees
5 minutes of Clean and jerks 95 lbs / 65 lbs
Post total reps to comments.
Friday 140328
For time of:
21 Thrusters 95 lbs / 65 lbs
21 Bar over burpees
18 Thrusters 95 lbs / 65 lbs
18 Bar over burpees
15 Thrusters 95 lbs /65 lbs
15 Bar over burpees
12 Thrusters 95 lbs / 65 lbs
12 Bar over burpees
9 Thrusters 95 lbs / 65 lbs
9 Bar over burpees
6 Thrusters 95 lbs / 65 lbs
6 Bar over burpees
3 Thrusters 95 lbs / 65 lbs
3 Bar over burpees
Post time to comments.
Thursday, March 27, 2014
Thursday 140327
As many rounds as possible in fourteen minutes of:
20 Box jumps 24" / 20"
15 Kettlebell swings 1.5 pd / 1.0 pd
10 Wallballs 20 lbs / 14 lbs
Post time to comments.
Wednesday, March 26, 2014
Wednesday 140326
"Fran"
21-15-9
Thrusters 95 lbs / 65 lbs
Pull-ups
Post time to comments.
--
Rhyan
CrossFit Macomb
Tuesday, March 25, 2014
Tuesday 140325
Three rounds for time of:
5 Muscle-ups
10 Hand release push-ups
15 Pistols
Post time to comments.
Monday, March 24, 2014
Monday 140324
As many rounds as possible in 15 minutes of:
15 Hang squat clean 95 lbs / 65 lbs
15 Hand release push-ups
15 Box jumps 24"/ 20"
15 Shoulder to overhead 95 lbs / 65 lbs
Post total reps to comments.
Saturday 130322
With a partner two rounds for time of:
30 Thrusters 135 lbs / 95 lbs
400m Run
30 Deadlifts 225 lbs / 165 lbs
400m Run
30 Clean and jerk 135 lbs / 95 lbs
Post time to comments.
Friday 140321
As many reps as possible in fourteen minutes of:
60 Calorie Row
50 Toes to bar
40 Wallballs 20 lbs / 14 lbs
30 Cleans 135 lbs / 95 lbs
20 Muscle-ups
Post total reps to comments.
Thursday, March 20, 2014
Thursday 140320
As many rounds as possible in eight minutes of:
10 Power cleans 115 lbs / 75 lbs
5 Front squats 115 lbs / 75 lbs
10 Box jumps 24"/ 20"
Post total rounds to comments.
Wednesday, March 19, 2014
Wednesday 140319
For total reps of:
1 minute Kettlebell swings 1.5 pd / 1.0 pd
2 minutes Double unders
3 minutes Push-ups
4 minutes Squats
3 minutes Push-ups
2 minutes Double unders
1 minute Kettlebell swings 1.5 pd / 1.0 pd
Post total reps to comments.
Tuesday, March 18, 2014
Tuesday 140318
Three rounds for time of:
15 GHD sit-ups
10 Thrusters 135 lbs / 95 lbs
200m Run
Post time to comments.
Monday, March 17, 2014
Monday 140317
As many reps as possible in 18 minutes of:
1-2-3-4-5-6, etc.
Overhead squats 95 lbs / 65 lbs
Burpees
Post total reps to comments.
Saturday, March 15, 2014
Saturday 140315
Partner Cindy
As many rounds as possible in 20 minutes of :
5 Pull-ups
10 Push-ups
15 Squats
Partner is across the room waiting for you to tag them to start the next movement.
Post rounds to comments.
Friday, March 14, 2014
Friday 140314
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
Post total reps to comments.
Thursday 140313
As many rounds as possible in 15 minutes of:
2-4-6-8-10-12 etc. rep rounds of:
Toes to bar
Power snatch 75 lbs / 55 lbs
Burpees
Post total reps completed.
Tuesday, March 11, 2014
Tuesday 140311
As many rounds as possible in 16 minutes of:
9 Handstand push-ups
15 Box over jumps 24"/ 20"
21 Overhead walking lunges 45 lbs / 35 lbs
Post total rounds to comments.
Monday 140310
21 - 15 - 9 rep rounds of:
Squat Clean 135 lbs / 95 lbs
Knees to Elbows
Post time to comments.
Sunday, March 9, 2014
Saturday 140308
With a partner, for time of:
100 Burpees
100 Wallballs 20 lbs / 14 lbs
100 Burpees
100 Toes to bar
100 Burpees
Post time to comments.
Friday, March 7, 2014
Friday 140307
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Etc., following same pattern
Post total reps to comments.
Thursday, March 6, 2014
Thursday 140306
For time of:
50 Back squats 135 lbs / 95 lbs
50 GHD sit-ups
50 Back squats 95 lbs / 65 lbs
50 GHD sit-ups
50 Back squats 65 lbs / 45 lbs
50 GHD sit-ups
Post time to comments.
Wednesday, March 5, 2014
Wednesday 140305
Five rounds for time of:
8 Overhead lunge steps 135 lbs / 95 lbs
10 Toes to bar
16 Box jumps 24"/ 20"
Post time to comments.
Tuesday, March 4, 2014
Tuesday 140304
As many rounds as possible in 10 minutes of:
15 Handstand push-ups
21 Deadlifts 135 lbs / 95 lbs
Post total rounds to comments.
Monday, March 3, 2014
Monday 140303
For time of:
50 Kettlebell swings 2.0 pd / 1.5 pd
then...
21-15-9
Wallballs 20 lbs / 14 lbs
Ring dips
Pistols
Post time to comments.
Sunday, March 2, 2014
Saturday 140301
"TK"
As many rounds as possible in 20 minutes of:
8 Strict pull-ups
8 Box jumps 36 "/ 30"
12 Kettlebell swings 2.0 pd / 1.5 pd
Post total rounds to comments.
Saturday, March 1, 2014
Friday 140228
As many rounds as possible in 10 minutes of:
30 Double unders
15 Snatches 75 lbs / 55 lbs
Post total amount of reps to comments.
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