[Build up crossfit]

Fight club

3 rounds fight gone bad style
-Sumo deadlift high pull
-abmat situps
- wall balls
- pushups
- squats
-rest

2/13/12

Angie

100 pull ups
100 push ups
100 abmat situps
100 squats

1/24/12

400 m. Run
3 rounds
-10 hand release push ups
-15 situps
-20 squats
400 m. Run

1/12/12

THE CHIEF

AMRAP 3 MINUTES

-3 POWER CLEAN 135LBS

-6 PUSH UPS

-9 SQUATS

THEN REST 1 MINUTE

5 SETS, KEEP TRACK OF EACH ROUND

08/10/11

"Candy"

5 rounds

20 pullups

40 pushups

60 squats

(D-33:21)

(G-37:34)

07/27/11

Cindy

AMRAP 20 MIN    

5 pullups

10 pushups

15 squats

(21 +4 pushups)pr

06/29/11

3 ROUNDS

40 PUSH PRESS 75LBS

30 SQUATS

20 RING DIPS

10 DOUBLE UNDERS

(16:08)

06-11-11

21 Dead Lifts 225 lbs

50 squats

21 push press 135 lbs

15 Dead Lifts 225 lbs

50 squats

15 push press 135 lbs

9 Dead Lifts 225 lbs

50 squats

9 push press 135 lbs

(20:35)

 

 

 

05-30-11

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
(50:15 with 20lbs vest)

05-20-11

MAIN SITE WOD
6 ROUNDS FOR TIME
- 50 SQUATS
- 25 RING DIPS

(MISREAD AND ONLY DID 5 ROUNDS IN A MISERABLE 17:42)