MAY 1, 2012

15 OHS 95/65
400M RUN
5 RDS FOR TIME
SKILL OHS

APRIL 30. 2012

3 HSPU
6 PULL UPS
9 BURPEES
12 T2B
8 RDS FOR TIME

APRIL 26, 2012

SPLIT JERK
1.1.1.1.1.1.1
NEW ATHLETES STAY LIGHT AND WORK ON TECH.

APRIL 26, 2012

50 DBL UNDERS
10 HSPU
5 RDS FOR TIME
SKILL WORK - HSPU

APRIL 25, 2012

1 MILE (1600M) RUN
30 BURPEES
70 KB SWING 50/35
FOR TIME

APRIL 24, 2012

30 SITUPS
15 MAN MAKERS DB 25/15
15 MIN AMRAP

APRIL 23, 2012

"CANDY"
20 PULL UPS
40 PUSH UPS
60 SQUATS
5 RDS FOR TIME

APRIL 21, 2012

800M RUN
70 K2E
70 SNATCHES 75/45
400M RUN
70 BOX JUMPS 24/20
70 OHS 75/45
400M RUN
70 GHD SIT UPS
70 THRUSTER 75/45
800M RUN
FOR TIME
IN TEAMS OF 2
ONLY 1 PERSON WORKING AT A TIME
RUN TOGETHER

APRIL 20, 2012

100 PULL UPS
3 BURPEES EMOM
FOR TIME

APRIL 19 2012

KB SNATCH 50/35
400M RUN
21.15.9
FOR TIME

APRIL 18 2012

10 MUSCLE UPS
20 POWER CLEANS 135/95
70 BOX JUMPS
100 DBL UNDERS

15 MIN AMRAP

APRIL 17 2012

9 HSPU
15 TOES 2 RINGS
21 DBL UNDERS
3 RDS FOR TIME

APRIL 16, 2012

"CROSSFIT TOTAL"
DEADLIFT
1.1.1.1.1
SQUAT
1.1.1.1.1
PRESS
1.1.1.1.1

APRIL 14, 2012

4 ROPE CLIMB
200M RUN
40 BAR FACING BURPEES
20 G2OH 135/95
40 PISTOL SQUATS
20 RING DIPS
40 DBL UNDER
20 HSPU
40 PULL UPS
20OM RUN
4 ROPE CLIMB
FOR TIME

APRIL 13, 2012

800M RUN WITH MED BALL 20/16
100M FAMER CARRY 70/50
800M RUN WITH MED BALL 20/16
100M FAMER CARRY 70/50
800M RUN WITH MED BALL 20/16
400M RUN

APRIL 12, 2012

KB SWINGS 50/35
T2B
2.4.6.8.10.12.14, ETC
8 MIN AMRAP
RECOVER 2 MIN
THEN
MAX WALL CLIMB
2 MIN

APRIL 11, 2012

15 FRONT SQUAT 155/115
10 C2B PULL UPS
400M RUN
4 RDS

APRIL 10, 2012

MAX "CURTIS P"
CLEAN
L LUNGE
R LUNGE
PUSH PRESS
AT 55% BDY WT
3 BURPEES EMOM
17 MIN AMRAP

APRIL 9, 2012

30 MUSCLE UPS
FOR TIME

APRIL 6, 2012

"THE UNLEASHED CHIPPER"
5 MUSCLE UPS
10 SNATCH 115/75
20 HSPU
30 FRONT SQUATS 115/75
40 WALL BALL 20/16
50 SDHP 90/50
60 BOX JUMPS 24/18
70 PULL UPS
800M RUN
FOR TIME

APRIL 3, 2012

"FRAN"
THRUSTERS 95/65
PULLUPS
21.15.9
OR
"HEAVY FRAN"
THRUSTERS 135/95
PULLUPS C2B/45LB/20LB
15.12.9

APRIL 2, 2012

DEATH BY 10M
10M SPRINT EMOM
UNTIL FAILURE
THEN 1 IN REC
400M RUN