5 rounds of Christine

500 mt row
12 Deadlift bodyweight
21 Box Jumps 60/50 cm

”the night before the Open”

25 pull ups
100 push ups
25 pull ups
100 sit ups
25 pull ups
100 squats
25 pull ups

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Compare to 21 Nov 2011

Team wod a coppie

1k row
125 Rings push Ups
125 DB Thrusters 20/15 Kg
1k row
125 Dead lifts 80/60 Kg
125 Knees to elbows
1k row

Amrap 6′

3 Hang Power Snatch 50/30 Kg
2 rounds of
5 Pull ups
10 Box Jumps

2′ rest

Repeat 3 times

50 Double Unders
45 Squat Cleans 60/40 kg
45 Ring Dips
50 Double Unders

500 mt row
10 rounds
10 kb swings 32/24
10 push ups h/o
500 mt row

Amrap 15
9 Burpees
15 Push press 40/3
21 air squat

Amrap 3′
max distance row
2′ rest
amrap 3′
max push ups h/o
2′ rest
amrap 3′
double unders
2′ rest
amrap 3′
pull ups
2′ rest
amrap 3′
Deadlifts 80/60 kg

21/18/15/12/9/6/3
KB swings 32/24
TTB
Hang Power snatch 40/30

Thruster 2-2-2-2-2

”Rahoi”
amrap 12′
12 box jumps 60/50
6 thrusters 40/25
6 bar facing burpees

Amrap 3′
Wall climbs
1′ rest
Tabata
KB swings
Push ups
DB snatch
Sit ups
1′ rest
amrap 3′
Hand stand push ups

”Jackieeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee”

3 rounds for time
1000 mt row
50 thrusters 20/15Kg
30 Pull ups

20′ to establish 1RM Dead Lift

met con
10/1
SDHP 40/25Kg
burpees
+25 double unders

amrap 20′
1 toes to bar
1 shoulders to over head 50/30kg
1 box jump 60/50cm
2/2/2
3/3/3
and so on….

For time
150 Wall Ball shots
every minute on the minute do 1 Power clean at 80 % 1RM

100 sit ups
+
21/15/9
Hang squat clean 60/40 Kg
Box jumps 60/50 cm
+
100 KB swings

MC BDay special

Amrap 20′
2 Muscle Ups
6 Hand stand push ups
1 Dead Lift 80 Kg
1 Power clean 80 Kg
9 Toes To Bar
8 Chest to bar pull ups
3 x 10 mt shuttle run

for time:
10 Muscle ups
100 Push Press 35/25 Kg
Row 1000 mt

Back squat 5-5-3-3

In 10′ do:
50 Box jumps
+Amrap
14 KB swings 32/24Kg
7 Ring Dips

1/10 Clean & Jerk 70/50 Kg
+ 1 round of ”Cindy”

5 rounds
15 Sumo Deadlift High pull 50/30 Kg
15 Toes to bar
15 Burpees lateral jumps

Team WOD
Amrap25′
P1 400 mt row (leader)
P2 Hang Power Clean 70/50KG (score)
P3 Hspu or Muscle ups (your choice!)

”Freddy’s Revenge”

5 rounds for time of:
185lbs from shoulders to overhead anyhow, 5 reps
10 Burpees

Jason Khalipa 5:43

W/ ring dips 5-5-5-5-5

”Christine”
3 rounds for time
500 mt row
12 deadlift Bodyweight
21 Box Jumps 60/45cm

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

5 rounds

5 Power Clean
10 Front squat
5 Push Jerks
20 Push ups
1’30” rest

Barbell 60/40 Kg

30 burpees regionals standard FOR TIME!

2′ rest

10 rounds for time of
10 chest to bar pull ups
10 box jumps 60/45 cm

2′ rest

500 mt row sprint

Bench Press 5-5-5

10 rounds for time of
5 Handstand push ups
15 KB swings 24/16 Kg

5 X 300 mt row

Met.con.
10 Rounds for time of
15 Wall Ball
15 Double unders