3 rounds for max reps:
Burpees
DB Snatch (alternate arms)
Box Jump
Knees to elbows
KB Swing
1 minute per station. No rest between stations, 1 minute rest between rounds.
Post total reps to comments. Log results online (Beyond the Whiteboard)
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Fitness in 100 words
- “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports ~ Coach Gregg Glassman CEO & Founder of CrossFit ”
8am
Adam W 203 (20kg)
Josh B 184 (12.5/16kg)
Terri A 285 (Hsit/10kg/step up)
Sean A 209 (20kg)
Scott L 216 (20kg)
Telina C 192 (12.5kg/HKR)
Jason M 218 (russian swing/20kg)
Deniel U 211 (20kg/HKR)
Jason J 180 (20kg)
Hung D 192 (20kg)
Bobby S 213 (20kg)
Michelle M 199 (8kg/8kg/HKR/step up)
Amanda H 223 (power clean 8kg/HKR/Step up/box burpees/russian)
Jeremy K 204 (20kg)
Posted by: Brent/Cathy | 01/12/2013 at 08:59 AM
12 min amrap
1 power sn @ 70kg
10m HS walk
65kg stone carry 30m
Brent 5 rxd
Posted by: Brent/Cathy | 01/12/2013 at 09:01 AM