Archive for November, 2011

21-15-9
Dumbbell Thursters
Lateral Jump Burpees

then

For time
30 renegade rows

Rest

“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.”
Vince Lombardi

“Broomstick Mile”

25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400m
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400m
50 Deadlift
Run 400m
50 Hang power snatch
Run 400m

Friday
7 rounds
3 Sumo Deadlift
1 min max box jumps
Rest as required

7 rounds for time
Each round consists of seven cycles of
1 Dumbbell deadlift
1 Dumbbell hang power clean
1 Dumbbell front squat
1 Dumbbell shoulder press

AMRAP in 20mins
3 Deadlift
6 Box jumps
12 Burpees

You will work in pairs one barbell and box between 2 people.

“Deanne”
30-20-10
Hang power snatch
Overhead squat

Compare to 070211

Death by 10m

Rest

“Develop the capacity of a novice 800 meter track athlete, gymnast, and weightlifter and you’ll be fitter than any world class runner, gymnast, or weightlifter.”
Greg Glassman

CrossFit Total
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep