CrossFit Contagious

150515

Filthy 50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

150514

Part I
5 rounds
25 Cal. Row
16 KB Swings
9 Burpee over Rower

Part II
5 rounds
1 min HSPU Hold

rest 1:30 min between rounds

150513

"Airdyne Fran"

21 - 15 - 9

Thrusters, Airdyne (Calories)

150506

Part I
Every 5 minutes, for 30 minutes (6 sets):
Airdyne 200 Meters or Run 400
20 Russian Kettlebell Swings
40 Double-Unders

Part II
Two sets of:
Hawaiian Squat x 90 seconds each side
Prone Plank x 60 seconds

150505

Part I
For 10 Minutes,
EMOM: 2 Front Squats

Part II
5 Rounds:
5 Burpee Box Jumps, 20″
15 OHS, 75/55
200m Run

150504

Part I

Three sets of:
Dumbbell Press x 10
Rest 45 seconds
Ring Rows x 10
Rest 45 seconds
V-Ups x 10-20
Rest 45 seconds

Part II

Five rounds for time of:
Row 150 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Pull-Ups

150430

"AnnieDyne"

50-40-30-20 and 10 of:
Airdyne Calories
Sit-ups

150429

Complete as many reps as possible in 10 minutes of:
5 HSPU
155-lb. cleans, 10 reps

CrossFit - "Just Squat" with Greg Glassman "Regardless of what the problem is, the answer is to squat." Those are the words of CrossFit founder and CEO Greg Glassman. "People who do not know how to sq...

150428

3 rounds

10 Front Squats (155/105)

10 Chest to Bar

10 Bar facing Burpees

150427

15 rounds of:
1 minute airdyne for calories
1 minute of rest

post total calories