150826 OBX CrossFit

For time:
100 squats
90 Traveling lunges
80 Mtn Climbers
70 Push-ups
60 TTB (30)
50 Box jumps 24"
40 #70 KB SDLHP
30 Shoulder taps
20 Sandbag squat cleans
10 Wall walks
Time: 31:30

C/O:
4 min AirDyne
500m row

150715 Invictus

Warm up:
5 min DROMs
15 KB swings

A: Cindy
AMRAP20
5 pull-ups
10 push-ups
15 air squats
Score: 8 rounnds + 5 pull ups + 10 push ups

150508 Aspiring Champions

Warm up:
5 min DROMs

Conditioning:
Filthy Fifty
For time:
50 Air Squats
50 Wall Balls
50 Cal Row
50 50# KB Swings
50 Sit-ups
5 x 30yd Sled push
50 Push-ups
50 Mountain Climbers
50 Lunges
50 Box Jumps
Time: 22:49

150220 Aspiring Champs

Warm up:
5 min jump rope
5 min DROMs

2 rounds for time of:
B/W sled push for 150 yds
.5 mi run
50 air squats
50 cal row
Time: 27:06

141108 Outlaw

Warm up:
5 min DROMS
10 KBS @ 20#, 35#, 55#

Conditioning:
Tabata
KBS @ 55# 14, 8, 10, 11, 11, 10, 10, 10
Air Squat 14, 14, 14, 13, 13, 13, 13, 11
AbMat Sit-ups 11, 12, 12, 10, 8, 7, 8, 8

141027 Outlaw (deload)

Warm up:
5 min DROMs
stick complex

Conditioning:
"Cindy"
5 min AMRAP of:
5 pull-ups
10 HR pushups
15 air squats

then run 400m

then

repeat Cindy

R1: 3 rounds + 5 pull-ups + 10 push ups + 6 squats
R2: 3 rounds + 5 pull-ups + 5 push ups