CrossFit Dynamics

Sat 280309

For Time;

MB Thrusters (7kg med ball) x 15

MB Cleans x 12

Burpees x 9

Then Run!

Completing the above equates to 1 round. place the following runs in between each round for a total of 6 rounds with runs in between;

Round 1 then run 200m

Round 2 then run 400m

Round 3 then run 800m

Round 4 then run 800m

Round 5 then run 400m

Round 6 then run 200m

Post time to comments.

Friday 270309

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Thurs 260309

Rest Day

Weds 250309

5 Rounds for max reps of;

Pushups

Pullups

Do as many reps as you can in one go for each set and record your total reps at the end of all 5 rounds. Post this score to comments.

Tues 240309

'Karen'

150 Wall balls for time. 10kg MB

Post time to comments

 

Mon 230309

For time;

100kg Deadlift 21 reps

800m run

100kg Deadlift 15 reps

800m run

100kg Deadlift 9 reps

800m run

Post time to comments.

Sun 220309

Rest Day

Sat 210309

'CrossFit Baseball'

As many runs as possible in 30 min:

1st base =  10 push-ups
2nd base = 10 squats
3rd base = 10 burpees
Home base = 10 Pull-ups.

You must complete 10 pull-ups at homebase (like getting a hit) before you can run to first.  Successfully rounding all the bases equals one run.  One warning for bad form at each base, a second warning is a foul ball and you must return to home and complete the home base exercise in order to start rounding the bases again.  Each base should be at least 100m apart.

Post rounds to comments

Fri 200309

150 Burpees for time;

If you don't know how to do a burpees correctly go to http://www.crossfit.com/cf-info/excercise.html for the video.

Partition as needed and post your time to comments.

 

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Thurs 190309

3 Rounds for time of;

800m Run

20 Pullups

30 Wall Ball (8 - 10kg MB)

Post time to comments.

 

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