Month: October 2013

HallowBOOSH! 10 box jump 31 push up 10 kbs 31 pull up 10 thruster 31 wall balls 10 turkish get up 31 burpees 10 c & j 31 deadlift

Part ONE 2x 1 minute burpees 1 minute air squats 1 minute kb swings 1 minute rest Part TWO Establish 3RM deadlift Part THREE 5x 5 deadlifts, 275/185# 10 burpees

Part ONE 50 double under 40 hollow rocks 30 deficit push up 20 pistols 10 c2b Part TWO 20 minute AMRAP 200m run 30 second rest Part THREE ???

Other Crossfit Total 1RM clean 1RM bench 1RM overhead squat

MOD Push ups WOD Rowing relay

The Big Clean Complex 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk One set…

Part ONE 5-4-3-2-1 Rope climbs Clean & jerk, increasing weight Part TWO 50 toes-to-bar 50 pull ups *split reps as you see fit Part THREE 2000m row TT

Part ONE “Karen” 150 wall balls Part TWO Hang snatch, 2RM Part THREE AMRAP 10 60 double unders 10 power snatch

Part ONE 21 ball slams 800m run 21 ball slams Part TWO Pull ups Pistols Dips Skin the cats Rope climbs Back levers Part THREE AMRAP 10 Conga line tire flips

Part A 1 power snatch + 2 overhead squat Part B Snatch balance, 1RM Part C Snatch, 1RM