February, 2013 // Posts published in February, 2013
Thursday, February 28
Complete as many rounds as possible in 15 mins of:
- 10 Wall Balls, 20/16 lbs
- 5 Walking Lunge With Medball Overheads, 20/16 lbs
- 10 Push-up (medicine ball)s
- 5 Walking Lunge With Medball Overheads, 20/16 lbs
Wednesday, February 27
For time:
- 21 Kettlebell Swings
- 21 Burpees
- 200m Run
- 15 Kettlebell Swings
- 15 Burpees
- 200 Runs
- 9 Kettlebell Swings
- 9 Burpees
- 200m Run
Tuesday, February 26
As many reps in 16 mins as you can of:
- Jump Rope (Singles), 1 min
- Rest, 1 min
- AbMat Sit-up, 2 mins
- Rest, 2 mins
- Box Jump (20 In.), 3 mins
- Rest, 3 mins
- Burpee, 4 mins
Monday, February 25
EMOM for 5 minutes
- 7 Power Cleans (95#/65#)
- 9 Deadlifts, 155/100 lbs
- 12 Push-ups
- 15 Box Jumps, 24/20 in
Friday, February 22
CFM Baseline for time:
- Run, 800 m
- 50 Squats
- 40 AbMat Sit-ups
- 30 Push-ups
- 20 Pull-ups
Thursday, February 21
For Time:
21-18-15-12-9-6-3
- Row (Calories)
- Push Press (95#/65#)
- Squat Jumps
Wednesday, February 20
CrossFit Games Open 12.3
Complete as many rounds as possible in 18 mins of:
- 15 Box Jumps, 24/20 in
- 12 Push Press, 115/75 lbs
- 9 Toes To Bars
Tuesday, February 19
Complete as many rounds as possible in 15 mins of:
- Run, 100 m
- 1 Burpee
- Run, 100 m
- 2 Burpees
- Run, 100 m
- 3 Burpees
Monday, February 18
Strength:
- Power Clean 1 rep max
- 400m Run
- Kettlebell Swing (53#, 35#)
- Box Jumps (24/20)
- 400m Run
Friday, February 15
As many reps in 9 mins as you can of:
- Thruster, 75/45 lbs, 30 secs
- Rest, 30 secs
- Sumo Deadlift High Pull, 75/45 lbs, 30 secs
- Rest, 30 secs
- Burpee, 30 secs
- Rest, 30 secs
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