The BOX

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4.19.14


Main – CrossFit

Fuhring (No Measure)

run 400m
10m lunges
20m high kicks
10m inch worms
20m high knees
20m butt kickers

3 rounds
10 air squats
5 push ups

Metcon (AMRAP – Reps)

Team wod (2 athletes)

3 rounds

1 min max rep each station of:

Power cleans
Burpees
Pull-ups

Athlete 1 does max reps in 1 min while athlete 2 rests. Then athlete two does max reps at same station while athlete one rests. This is repeated at every station for 3 rounds. The score is cumulative reps

4.18.14


Main – CrossFit

Warm-up

Fuhring (No Measure)

run 400m
10m lunges
20m high kicks
10m inch worms
20m high knees
20m butt kickers

3 rounds
10 air squats
5 push ups

Weightlifting

Shoulder Press (1 Rep Max)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Burpees
10 KBS 53/35
20 Double Unders

4.17.14


Main – CrossFit

Warm-up

General warm up B (No Measure)

2 rounds

run 200m
10 good mornings
15 jump squats (barbell)
10 burpees

Weightlifting

Overhead Squat

Work up to a heavy set

Metcon

Metcon (Time)

For Time:

Run 400m
20 Thrusters 95/65
Run 400m
15 Thrusters
Run 400m
10 Thrusters

4.16.14


Main – CrossFit

Warm-up

Shipman (No Measure)

2 sets

5 snatch high pull
5 snatch press (behind the neck)
5 overhead squats
5 snatch balance
5 pwr snatch

Mobility

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

4.15.14


Main – CrossFit

Warm-up

Sundown #! (No Measure)

3 rounds of:

5 burpees
10 pull ups
15 wall balls
run 200m

Gymnastics

Double-Unders (3 min max )

Metcon

Metcon (Time)

For Time:

15 Dead Lifts 185/125
30 Toe to Bar
30 Burpees
30 Pull Ups
15 Deadlifts

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