Blue Ridge Cross Fit

tuesday SEPTEMBER 13, 2011

18 min amrap

2 curtis p's
12 box jumps
22 ab mats

monday SEPTEMBER 12, 2011

21-18-15-12-9

burpees
push press (95/75)

saturday, SEPTEMBER 10, 2011

1 burpee

100 meter run

2 burpees

100 meter run

3 burpees

100 meter run

so on and so on til 10 burpees are reached.

friday SEPTEMBER 9, 2011

4 rounds

1 minute kb swings

1 minute abmat situps

1 minute rest.

 

must make 30 reps per minute... each time you don't make 30 reps... tack on a 400 meter run at the end of the WOD.

 

thursday SEPTEMBER 8, 2011

 teams of 2

31 minute amrap

8 thrusters (115/95)

6 pull ups

11 box jumps

400 meter run

one runs while other works on the amrap and switches for total rounds completed.

 

wednesday SEPTEMBER 7, 2011

30 push ups (hand release)

30 oh lunges (60 total)

30 knees to elbows

30 clean & jerk (135/95)

30 double unders

 

 

 

tuesday SEPTEMBER 6, 2011

front squat

3x3x3x3x3

 

2 rounds

tabata planks

tabata box jumps

 

monday SEPTEMBER 5, 2011

HAPPY LABOR DAY!!!

5 min max push press (95/65)

4 min max abmat situps

3 min max floor bench (95/65)

2 min max jump lunges

1 min max burpees

5 min max row for calories

 

 

saturday SEPTEMBER 3, 2011

10 burpees

200 meter run

20 pull ups

200 meter run

30 GHD sit ups

200 meter run

40 box jumps

200 meter run

50 wallballs

 

 

 

friday SEPTEMBER 2, 2011

21-15-9

OH SQUATS (115/75)

400 METER RUN