05.26.11

A. back squat X 5-5-5-5

B. AMRAP of 31in/25in box jumps in 30 seconds X 3; rest 30 seconds

05.25.11

for time

21 power cleans @ 135lbs/95lbs
5 muscle-ups
15 power cleans @ 135lbs/95lbs
7 muscle-ups
9 power cleans @ 135lbs/95lbs
9 muscle-ups

05.24.11

A. push-press X 3-3-3-3

B. AMRAP in 30 seconds of 75lb/55lb push-press X 3; rest 30 seconds

05.23.11

5 rounds for times

70lb/55lb kettlebell swings X 14
ring push-ups X 21
run 400 meters
Rest 75 seconds after each round.

Please remember that TPG will be closed Monday, May 30 for Memorial Day. Also, don't forget to select the Hero Workout you will do this Friday in honor of Memorial Day. Here is the link to the Hero workouts:
http://www.crossfit.com/cf-info/faq.html#WOD1

05.20.11

A1. L-pull-ups X 10 X 5; rest 0 seconds
A2. walk on hands one length X 5; rest 60 seconds
B. superman hold on rings 20 seconds X 3; rest 40 seconds

05.19.11

for time

25 toes-to-bar (TTB)

10 turkish get-up reps w/a 55lb/35lb kettlebell (R)

20 TTB

10 turkish get-up reps w/a 55lb/35lb kettlebell (L)

15 TTB

8 turkish get-up reps w/a 55lb/35lb kettlebell (R)

10 TTB

8 turkish get-up reps w/a 55lb/35lb kettlebell (L)

5 TTB

4 turkish get-up reps w/a 55lb/35lb kettlebell (R)

4 turkish get-up reps w/a 55lb/35lb kettlebell (L)

05.18.11

A. In 10 minutes, work to a heavy 3 rep power snatch.

B. AMRAP in 6 minutes

power snatch @ 50% of heaviest part 'a' weight X 10

bar facing burpees X 5

05.17.11

2 rounds for time

155lb/105lb back squat X 25

run 800 meters

75 double unders

run 200 meters with a 20lb/15lb medicine ball

05.16.11

A. deadlift X 5-3-3-3; rest to change the weight
B. deadlift @ 50% of heaviest part 'a' weight X 20
C. 60 seconds in hollow plank X 3; 60 seconds rest

05.13.11

5 rounds for time

10 chest-to-bar pull-ups
15 box jumps @ 25in/20in
200 meter run

05.12.11

A. muscle-up OR pull-up practice w/ progressions X 5 X 5; rest 60 seconds
B. pistols X 5 each side X 5; rest 60 seconds
C. tabata 'games' style push-ups

05.11.11

for time

5 rounds
15 wall ball shots @ 20lbs/15lbs
20 swings @ 55lbs/35lbs

+

1 set of 10 wall walks

05.10.11

A. front squat X 8-5-3-3-3; rest to change the weight

B. front squat with 60% of the heaviest total from part 'a' X 20

What a Picture

This is a member of the U.S. Army Special Forces jumping out of a plane with his dog. Look closely-the soldier is wearing Vibrams. You can read a story about operators and their dogs here: http://abcnews.go.com/US/osama-bin-laden-raid-navy-seals-military-dog/story?id=13535070

Hat tip to John Durant at www.hunter-gatherer.com for turning me on to the photo.

God bless the United States of America and God bless the warriors who protect her.

05.09.11

for time

run 800 meters
rest 2 minutes
run 400 meters
rest 1 minute
run 200 meters
rest 1 minute
run 400 meters
rest 2 minutes
run 800 meters

05.06.11

A. power clean X 3-3-3-3
B. 3 rounds for times
power clean X 15 @ 60% of highest weight from part 'a'
burpees X 15
rest 60 seconds between each round

05.05.11

AMRAP in 10 minutes
run 200 meters
25 squats

rest 2 minutes

AMRAP in 4 minutes
double unders

rest 2 minutes

AMRAP in 2 minutes
hands-to-floor sit-ups

Each completed run is worth 50 points. Each repetition is worth 1 point. Your score is the sum of all repetitions and runs, including fractions of runs, completed.

05.04.11

overhead press X 5-3-3-3-2-2

05.03.11

21-18-15-12-9-6-3 reps for time of...

185lb/120lb deadlift
toes-to-bar