1. Bench Press 5-5-5
2. Complete as many rounds as possible in 15 minutes of:
30 Double Unders
15 Ring Push-ups
10 Toes to Bar
1. Bench Press 5-5-5
2. Complete as many rounds as possible in 15 minutes of:
30 Double Unders
15 Ring Push-ups
10 Toes to Bar
1. Deadlift 3-3-3
2. For time:
100 Squat Cleans (95/65)
Every minute on the minute, perform 5 burpees.
The scaling will be either 50 total reps or 75 total reps!
4 rounds for time of:
400 meter run
8 Kettlebell Snatches each arm (35/26)
8 Chest to Bar Pull-ups
Kettlebell Sntach Demo: HERE
1. Split Jerk 1-1-1-1-1
2. With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute
Anyone recognize the guy on the right??
Makeup Day. Make up any of the past 5 WODs and strength movements you missed during the week. You’ve got a week and a half before the Paleo Challenge ends…finish strong!
1. Shoulder Press 3-3-3
2. Complete as many rounds as possible in 15 minutes of:
10 Wallball Shots (20/14)
10 Ring Push-ups
10 Sit-Ups
10 Burpees
Rx+ Use GHD Situps
“Death By Pull-ups”
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Take as many breaks as you need as long as you complete your required amount of reps within each 60 second period.
Extra Credit: 25 Tire Swings
1. Deadlift 5-5-5
2. 21-15-9 reps of:
Kettlebell Swings (70/44)
Overhead Walking Lunges (45/25)
20 meter broad jump at end of each round
Check out details on Brent’s amazing transformation story since joining CrossFit South Cobb in March 2011. With a weight loss of over 100lbs in less than a year, we couldn’t be more prouder of you Brent!
3 rounds for time of:
800 Meter run
20 Box Jumps (24/20)
50 Sit-ups
How long have you been a CrossFitter?
Nine months
Why do you CrossFit?
In the beginning, I joined CrossFit to lose weight and get back in shape. Now, I CrossFit for the camaraderie and the high you get after a really tough workout.
What
1. Back Squat 5-5-5
2. Complete as many rounds as possible in 12 minutes of:
5 Front Squats (95/65)
10 Ring Dips
20 Double Unders
Rx+ Use 135/95lbs for Front Squats