Round 2

Per the days debate.

15 min AMRAP

9 x Deadlift 155/100

12 x Push Ups (Hands off Ground)

15 x Box Jumps 24/20

CFS 3.24.11

10 Squat Cleans, 135/95lb

50 AbMat Sit Ups

10 Thrusters, 135/95lb

50 Ring Push Ups

10 Power Clean & Jerks, 135/95lb

50 Lateral Squat Parallette Jumps over 12″ Parallette

via CF Springfield

CFS 3.28.11

20 min AMRAP

10 Wall Ball

10 Pull Ups

10 Squat Snatches 95/65

via
CF Springfield

Ankle Breaker

20-15-10-5

OHS 115#

Ring Push Ups

KB Swings 53#

24" Box Jumps

Migraine

For time:
40 Double Unders
20 box jumps @ 24 / 20
18 situps
16 pushups
14 squat jumps
12 pullups / jumping pullups
10 hang power clean @ 135 / 65
8 front squat @ 135 / 65
6 pushpress or jerk @ 135 / 65
4 back squat @ 135 / 65
2 ohs @ 135 / 65
-----rest 4:00 minutes-----
repeat @ 115 / 55
-----rest 4:00 minutes-----
repeat @ 95 / 45

Total time minus 8 min

via The Shop

AMRAP 5 min

Clean & Jerk x 5 (135/95)

C2B Pullups x 9

Clapping Pushups x 7

Rest 3 min

AMRAP 5 min

Power Clean x 5 (155/105)

Pullups x 9

Pushups x7

Rest 3 min

AMRAP 5 min

Clean & Jerk x 5 (155/105)

Burpee Pull ups x 5

5 RFT

400m Run

Ring Dips x 15

OH Squat x 15

Rx 115/75

via CF Springfield

Bear & Bags

5 RFT

Power Clean x 7

Front Squat x 7

Push Press x 7

Back Squat x 7

Push Press x 7

200m 80# Bag Run

Rx  95 + 10# added every set 

Round 1

AMRAP 10 MIN

Double Unders x 30

Power Snatch x 15

Rx 75#

The Chop Shipper

Real World Power Clean Application

The Chop Shipper

95# thrusters x 21
pull ups x 21
400m run
135# ground to overhead x 10
400m run
135# squat cleans x 15
ring dips x 15
400m run
135# ground to overhead x 10
400m run
95# overhead squats x 9
hspu x 9

"4 Arms"

20 min AMRAP

10 KB 53/35
10 TTB
20 DU

Thanks Sin City Crossfit

Snatch from hell

15 squat cleans @95
15 KB
400 m run

Via MT special 18:55

Be part of the solution......not the problem.....problems get f'd up

5 RFT

8 Clean & Jerk 155/95

8 Burpees

200m run

via CF Springfield

AMRAP 12 min

185# Bench Press x 3

225# Squat x 5

"Knuckle Under"

100 KB Front Squats

*use 2 KB

35/25

EMOM 7 Ring Dips

then,

200 DU

via CF Manhattan

"Christine"

3 RFT

500m Row

12 Body Weight Deadlifts

21 Box Jumps 24"

Heavy Friday

Squats

6-6-4-4-2-2

then,

1 RFT

5 PU

10 Air Squats

10 PU

20 Air Squats

15 PU

30 Air Squats

20 PU

40 Air Squats

25 PU

50 Air Squats

"Sugar Grease"

1 RFT

48 Ball Slams 30/15

48 Thrusters 75/45

48 Ball Slams 30/15

then,

Annie

via CF MAN