GYM 128: July 2011

July 31, 2011

July 29, 2011

Double Time

10 GTOH @ 135/75
Run 400m
21 KB Swings 53/35
15 Pullups
10 GTOH
Run 400m
15 KB Swings
12 Pullups
10 GTOH
Run 400m
9 KB Swings
9 Pullups

via The Shop

July 27, 2011

15 min AMRAP

10 x Ring Pushups

10 x OHS 95/65

July 25, 2011

Hanging Tough

60 DU
50 Situps
200m FC 70/53
40 Air Squats
200m FC
30 Pushups
200m FC
20 Box Jumps 30/24
200m FC
10 Pullups (C2B)
60 DU

via The Shop

July 24, 2011

JC

2 rounds

40 push press 95/45 lb
20 box overs 30/24
800 m run
40 OHS 95/45
20 DL 225/135 lb
800 m run

July 22, 2011

Sauna

10 RFT

15 x Wallball 20#

3 x Power Snatch 135#

Dime bag

10 min AMRAP
Power snatch x 10 75lb
Burpees x 10
Then 10 min AMRAP
Hang power snatch x 10 75lb
Pushups x 10

July 20, 2011

Force Field

Alternating EMOM for 20 min

Thrusters 155#

Double Unders

3-50-5-30..and repeat

via 324

July 18, 2011

Conditioning WOD

*20-15-10 Rounds for time of:

DB Manmakers

*In between each round, perform:

10 Strict Chin Ups
15 Plyo Push Ups

(place one hand on a 45lb plate and the other on the ground, perform an explosive push up that allows you to transition the hand on the ground to the hand on the plate and vice versa)
20 Single-Arm DB/KB Power Clean & Press, R=1/L=2

Post best shuttle time and conditioning WOD times and loads used to Comments.

via CF Springfield

July 17, 2011

SOSH

5RFT
165 squat cleans x 5
Hand stand push ups x 10

Via cross fit jax

July 16, 2011

Sneaky bad

15 min AMRAP

10 ring dips
20 kettle bell swings 2 pood
30 double unders

July 13, 2011

3 RFT

OH Plate Walk 45#

SDHP 95#

Push Press 95#

Ball Slams 30#

Rest

90 sec each movement with 90 sec rest between rounds

Score is total ball slams

via Sin City

July 12, 2011

Love the log

Monday

8 RFT
200 meter OH fence post carry 50 lbs
25 jumping squats

Doing at smiley creek Idaho looking like a freak

Tuesday
3 mile trail run up and down mountain, fregin kick ass trail