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 5, 2012

20 DBL UNDERS
10 KTE
12 MIN AMRAP

APRIL 4, 2012

SDHP
BURPEES
200M 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