Desending sets of 40-30-20-10 reps of the following three combination exercises:

Sumo Dead Lift High Pull (75#Men/55#Women)
Mountain Climbers
Push Ups

M.E. Floor Press 3-3-3-1-1-1

Rest 5 Minutes

Every minute on the minute for 12 minutes:
Barbell
3 Hang Power Clean
3 Deck Power Clean
3 Hang Power Clean

Barbell loading around 50% of your 1RM clean. Round down to the nearest 5 kg.

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(WOD Courtesy of Coach “Rut”)

Overhead Squat 3-3-3-3-3-3

Rest 5 minutes

3 rounds for time of:
400 meter run
10 kettlebell swings 55/35
10 goblet squats 55/35

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“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

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Hang Power Snatch 3-3-3-1-1-1

Rest 5 minutes

Death By Tabata
Perform:

Tabata Deadlift and Burpee

Professional – 275 lbs/195 women

Collegiate/Amateur – 185 lbs/135

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a [...]

“REST DAY”

“REST DAY”

Crossfit Kids went very well this morning at the Riverfront Community Center! We had a nice turnout and the kids seemed to have a great time. We have class there every Saturday morning at 9 AM.

FYI, CFR has a 38 inch TV at Gruber Gym and I have just purchased [...]

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

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“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

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“The 10 Meters of Death”
(WOD Courtesy of Crossfit Endurance)

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