Two-Headed Monster

Against a 25 Minute Continuously Running Clock…

12 Minute AMRAP:

6 Ring Rows
9 SDHP, 95/65lb
12 WallBalls, 20/14lb

REST 1 Minute

12 Minute AMRAP:

6 Hang Power Snatch, 95/65lb
9 Switch Lunges, R/L=1
12 Box Step-Ups (24/20″) Holding Medball Overhead, 20/14lb

Post total rounds completed for both AMRAPs to Comments.

via CF Springfield

Clean your ass off

100 Power Clean 115/75

EMOM 10 Abmat Sit Ups

Score is total Rounds to get 100

Burpees x 50

205/65# Dead Lift x 40

HSPU x 30

205/65# Front Squat x 20

Muscle Up x 10

via CF Jax

Solitary Confinement

5 x Bench Press 155

5 x Bent Over Row 135

5 x Ring Dips

5 x Rope Pull Ups

5 x KB Swings 70#

30 min AMRAP

 *324 did it at 50 min

 modified from 324

1st of many

http://maps.google.com/?q=http://share.abvio.com/a0da/870f/4c33/3a8d/Runmeter-Hike-20110621-0922.kml

6 mile 3k + elevation

Exhaust Pipe

3 min AMRAP

3 x Thrusters 135

2 x Muscle Ups

-Rest 3 min-

3 x Deadlift 275

5 x Box Jumps 24"

-Rest 3 min-

3 x Hang Clean 135

3 x Pull Ups

6 x Push Ups

9 x Air Squats

via 324

6 RFT

5 x Thrusters 135/65
200m Run

20 min AMRAP

10 x OHS (95/65)
20 x DU
10 x Bar Facing Burpees
10 x DU

1-2-3-4-5-6-7-8-9-10 of:

135# barbell complex (see below)

2-4-6-8-10-12-14-16-18-20 of:

pull ups

looks like: 1 barbell complex/2 pull ups, ascending to 10 barbell complexes and 20 pull ups.

From CFJAX via 3-2-4 as handed down by Crossfit4800

Run 200m

40 Air Squats

Run 200m

30 reps, 2011 Games Standard Box Jumps, 24/20″ (Stand up on each rep)

Run 200m

20 SDHP, 115/75lb

Run 200m

10 Thrusters, 115/75lb

Run 200m

20 Chest-To-Bar Pull Ups

Run 200m

30 Shoulder-To-Overhead Anyway, 115/75lb

Run 200m

40 Air Squats

Run 200m

AMRAP 11 min

400m Run

GTO x 15 (65/135)

AMRAP 11 min

Wall Ball

Box Jump

Burpee

x round #

100 Thrusters

225# Deadlift x 5
45# Max Thrusters

30 sec on/ 30 sec rest
Complete when you reach 100 total thrusters
Score is total rounds

Hangover

3 min Push Ups

1 min Sit Ups

2 min Push Ups

2 min Sit Ups

1 min Push Ups

3 min Sit Ups

Total Score is # PU/#SU

Damn Near Died

Out with the old, in with the new

20lb Vest

400m Run

Wall Ball x 50 (20/10#)

Pull Ups x 50

SDHP x 50  (75/45#)

400m Run 

Wall Ball x 25

Pull Ups x 25

SDHP x 25

400m Run

Wall Ball x 15

Pull Ups x 15

SDHP x 15

Cook at 95 degrees before humidity for 30-40 min

amrap of burpee box jumps in 5mins 

-24"/20" 

 

3min rest 

amrap of 135/95 squat clean thruster walks in 5mins 

-one squat clean thruster then walk 5 paces w/ bar overhead = 1 rep 

 

3min rest 

amrap of calorie row in 5mins 

-damper on 10 

via CF Jax

10 Power cleans 155/103
50 Double unders
50 Sit-ups (ab-mat)
8 Power clean
40 Double unders
 40 Sit-ups
 6 Power cleans
 30 Double unders
 30 Sit ups
 4 Power cleans
 20 Double unders
 20 Sit ups
 2 Power cleans
 10 Double unders
 10 Sit ups
 rest 1 min

200 du with 3 GTO penalty