May 24, 2013
We will miss you Kat! Your athleticism is an inspiration to everyone at CrossFit Marion. We can’t wait to cheer for you at Regionals!
“Brock Solid”
2 rounds for time of:
6 handstand push-ups
23 deadlifts 225/148
20 box jumps 30/24″
12 power cleans 205/133
Compare to 9/25/12.
Post time to comments.
May 23, 2013
800 meter run
Rest 4 minutes, then:
AMRAP 18 minutes of:
20 burpees
30 sit-ups
40 double unders
Post run time and rounds & reps to comments.
May 22, 2013
1-2-3-4-5-6-7-8-9-10 of:
Snatch 115/78 (Int. 95/63, Adv. 145/98)
*After each set of snatches perform 1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 squats)
Post time to comments.
May 21, 2013
Front squat 3-3-3-3-3
*No rack.
*You may squat clean your first rep if you wish.
______________
For time, 10 minute cap:
20 toes to bar
20 wall balls 20/14, 10/9′
20 kettlebell swings
20 handstand push-ups
(Int. 15 reps each movement, Adv. 30 reps)
Post load & time to comments.
May 19, 2013
Congratulations Michelle on completing CrossFit Endurance!
“Brenton”
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
*Do three Burpees after every five broad-jumps.
*If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
May 17, 2013
Back squat 7-7-7-7
_______________
For time:
25 burpees
50 air squats
Run 1000 meters
Post load & time to comments.
May 16, 2013
Tabata:
Kettlebell swings 53/35
Hand release push-ups
Sumo deadlift high pulls 53/35
Med ball sit-ups 20/14
Double unders
Post total reps to comments.
