[Build up crossfit]

2/23/12

Amrap 12 min.

-12 box jumps 24/20"
- 6 thruster 95/65
- 6 bar facing burpees

2/20/12

30 handstand push ups
40 Pull ups
50 kb swings
60 situps
70 burpees

2/1/2012

Sissy Test

20 Kettlebell swings/1 burpee

19 kettlebell swings/ 2 burpees

.

.

1 kettlebell swing/ 20 burpees

*Best time wins a Steve's Original paleo kit

1/19/12

Amrap 20

- 20 wall balls
- 20 double unders
- 20 burpees

07/05/11

FILTHY FIFTY

BOXJUMPS

JUMPING PULLUPS

KB SWINGS

DOUBLE UNDERS

KNEES TO ELBOWS

LUNGES

PUSH PRESS 45LBS

BACK EXTENSIONS

WALL BALLS

BURPEES

(34:43)

 

06-24-11

AMRAP 20

5 burpees

10 ring dips

15 box jumps

(10 rounds)

06-15-11

400 M. Run

5 rounds

7 Hanging power cleans 135lbs

7 Thrusters 135 lbs

7 burpees

then

400 m. run

(27:05)

 

06-13-11

50 pullups

10 Burpees

40 pullups

20 Burpees

30 pullups

30 Burpees

20 pullups

40 Burpees

10 pullups

50 Burpees

(32:34)

06/02/11

200M SALT BAG CARRY

20 BURPEES

200M SALT BAG CARRY

18 BURPEES

200M SALT BAG CARRY

16 BURPEES

200M SALT BAG CARRY

14 BURPEES

200M SALT BAG CARRY

12 BURPEES

200M SALT BAG CARRY

10 BURPEES

(15:10, used 50lbs sand bag and felt good.)

05-27-11

500M ROW
150 DOUBLE UNDERS
50 BURPEES

14:23 the dang double unders were killing me.  i need to work on them, i needed to do 2x1's again.  i just cant seem to stay consistent with them.