CrossFit Old School

5-5-13

Front Squat 10-10-10-10-10 reps

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SUB WOD:

For Time:

5 Rounds of:

10 Front Squats (AHAP)

50 Double Unders

5-4-13

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

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5-3-13

REST DAY!!!!

5-2-13

For time:
100 L-Pull-ups

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5-1-13

Deadlift 3-3-3-3-3 reps

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SUB WOD:

       For Time:

• 400 M Run
• 10 Deadlifts 135/95
• 300 M Run
• 20 DL
• 200 M Run
• 30 DL
• 100 M Run
• 40 DL

4-30-13

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

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4-29-13

REST DAY!!!!

4-28-13

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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SUB WOD:

 “9’ers”

9 minute AMRAP of:

    9 SDHP 105/75

    9 S2OH 105/75

    9 T2B

 * On every odd minute stop and perform 25 double unders or 15 double under attempts.

4-27-13

"Klepto"

4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds

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Compare to 120306.

4-26-13

Five rounds for time of:
7 Muscle-ups
Run 400 meters

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