Shoulder Press 15 RM X 15 reps 20 [Pull-ups](http://media.crossfit.com/cf-video/pull-up.wmv target=) [Push Press ](http://media.crossfit.com/cf-video/Presses.wmv target=)15 RM X 15 reps 20 Pull-ups [Push Jerk ](http://media.crossfit.com/cf-video/Presses.wmv target=)15 RM X 15 reps 20 Pull-ups Work at a pace that allows for max load. Complete each round of pull-ups in as few … [Read more...] about Monday 030428
Push Press
Thursday 030220
Complete as many rounds in 20 minutes as you can of: Four Rounds of Tabata: 65 pound push press Complete as many reps as you can in 20 seconds, rest for 10 seconds. Repeat this 4 more times. 20 double unders 20 Sit ups on Glute Ham developer holding 25 lbs. Make sure the weight stays close to your chest and just under the chin. … [Read more...] about Thursday 030220
Sunday 030216
Complete as many rounds in 30 minutes as you can of: 10 Pull-ups 115 pound Pushpress, 10 reps 1000 meter Row … [Read more...] about Sunday 030216
Tuesday 030204
Complete as many rounds in 30 minutes as you can of: 25 Sit-ups 85 pound Push press, 21 reps 400 meter Run … [Read more...] about Tuesday 030204
Saturday 021221
For time: 50 Sit-ups. Standing two minute sprint on stationary bike. 1/3 body weight Push-press, 21 reps. Standing two minute sprint on stationary bike. 1/3 body weight Push-press, 15 reps. Standing two minute sprint on staionary bike. 1/3 body weight Push-press, 9 reps. 50 Sit-ups … [Read more...] about Saturday 021221
Friday 021108
Push press 15-10-5-3-3-3 reps Rest Push press, 2 minutes Notes: 1. Start very light, work to heavy. Fifteen rep set and ten rep set are warm-ups. 2. With each set increase rest between sets as load increases and reps decrease. 3. Final effort is with plateless bar. Looking for max heart rate. Don't stop. … [Read more...] about Friday 021108
Sunday 021027
Clean and Jerk 1-1-1-1-1 reps Three round for time of: 1 Rope climb 10 Push press Kettle Bell Swing, 2 minutes … [Read more...] about Sunday 021027
Wednesday 021030
Complete tabata intervals of: Squat Glute-ham developer sit ups Pull-ups Push press Row Notes: 1. The Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times. 2. Take any break you need between exercises. 3. Total the weakest intervals from each of the 5 exercises for score. 4. On the rower, measure the intervals by calories, not meters. … [Read more...] about Wednesday 021030
Tuesday 021015
Three rounds for time of: Dips, max reps Walking lunges, 20 steps 1/3 Body weight Push-press, max reps Walking lunges, 20 steps Hanstand Push-ups, max reps Walking lunges, 20 steps … [Read more...] about Tuesday 021015
Wednesday 020904
Push Press 10-10-10-10-10 100 Sit-ups Row 2,000 meters … [Read more...] about Wednesday 020904