JOSHIE

Snatch 1-1-1-1-1-1-1

CrossFit Games 2011: Workout #10

I am going to do this but not just without the sled pull... maybe do some rope climbs in place or some pullups. Can't just leave it out, because that was the part that killed the competitors the most!

15 min AMRAP WB/TB/BJ 10s

Deadlift 3-3-3-3-3

"Santiago"

Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups

MU/DL/GHD/Sprint

Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

Fight Gone Bad!

CrossFit Kids!

Started doing CrossFit Kids with Luci. She will be 5 in a few weeks. They say to start on the puppy track @ 5 so here we go. Today's WOD was: 2 rounds: 3 cartwheels 10 K2E 5 pullups (we added these, she likes pullups and I didn't know she could do them) 10 situps (supposed to be 20, but she had a really hard time with these) 6:09 Then 1 round: 2 forward rolls 100' plank walk (walk on crack down driveway, balance work) 3 handstand attempts 1:40 She LOVED it. She was really having fun.

Double Unders and 200M runs

Rope Climbing Clean and Jerkin'

Squat Trifecta

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

4 rounds run 400 15 thrusters 15 pullups

WIND SUCK!

400#s

305#s bumbers, 15# steel plates, 2 thirty# concrete filled pumpkins, 1 20# vest

B2B Tabata Squats + Run 1 Mile

Deadlift 20

Deadlift 2-2-2-2-2-2-2-2-2-2
Rest 60 seconds between sets

Chipper

Thrusters 3-3-3-3-3-3-3

Meadows

For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups

FS 3-3-3-3-3

Power Cleans and Burpees

15-12-9-6-3 reps for time of:
135 pound Power clean
Bar-facing burpee

Weighted Pullups 3-3-3-3-3-3