Jacks & Hills

Jacks & Hills

AMRAP 15

Hill sprint to 1^st tree

25 Jumping Jacks

Side-to-side box jumps

Modified "2007"

For total time:

75 SDHP (bar)
 then
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps

Burpees + Run

3 Rounds for time:

20 Burpees

400M run

Push Jerk + SDHP + Run

Work to a 1 Rep max of Push Jerks in 10 minutes

Then

3 Rounds:

25 SDHP + 400M run

 Score Max of push jerk and time of the couplet

50 WHAT?

For Time:

50 Burpees

50 Box Jumps

50 Sit-Ups

50 Push-Ups

50 Single Leg V-Ups

50 Push-Ups

(25 Close Grip/25 Wide Grip off knees)

Then:

3 Min AMRAP

1 Burpee

1 Box Jump

1 Sit-up

1 Pull Up

2 Single V-Up

1 Close Grip

1 Wide Grip

Sprint - Row - Deadlift

4 Rounds for time:

100M run

15 Ring Rows

10 Dead Lifts (135/95)

KBS + MBS

For time:

50 KBS

10 Med ball slams

40KBS

20MBS

30KBS

30MBS

20KBS

40MBS

10KBS

50MBS

THEN
MAX REPS OF TOES TO BAR (WHEN HANDS COME OFF OF THE BAR SET IS OVER)

Sumo Deadlift High Pull and Run

Work up to a one rep max of strict shoulder press

Then: 

3 Rounds for time of:

15 SDHP (65/45)

Run around block (800m)

CINDY

CINDY

AMRAP 20

5 pullups

10 pushups

15 squats

Squats + Triplet

For time:

200 Squats

then

For time:

3 rounds:

150 Jump Ropes

10 BW Deadlifts

20 Box Jumps

AOD Circuit

4 rounds - 30 o n/ 20 off

Landmines

Tire Flip

Prowler

Wall Balls

Rower

Sandbag Deadlifts

Burpee Breakdown

For total time:

200 M run

then

3 rounds:

10 pushups

10 squats

10 burpees

then

200M run

CrossFit Total

CrossFit Total

Shoulder Press

Deadlift

Squat

PRs across the board!
 

15s

3 rounds:

15 KBS

15 K2E

15 KBS R

15 Sit Ups

15 KBS L

30 Double unders or 85 Jump ropes

Front Squats + Run

4 rounds

12 F. Squats 95/65

400M run

HOPE

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Burpee Deadlifts + Squats

5 rounds for time:
10 Burpee Deadlifts 135/95
15 Squats

Pushes and slalom 7/3/13

20 min AMRAP

15 Push Press

30 Slalom Jumps (Over Bar)

15 Push-ups

Run, Burpee-Pull-Sit-up 7/2/13

For Time:

800M Run

25 Burpee-Pull-ups

800M Run

100 Sit-ups

Snatches

5 Rounds
3 Snatch Pulls
5 Snatches
7 Over Head Squats
75/55

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