For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
"Going Beyond the Swing: Part 3 Turkish Get-Up" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 2 pood
or
Complete as many rounds in twenty minutes as you can of:
5 Pull-ups
5 Ring Dips
10 Kettlebell Swings, 1.5 pood
Post your choice and number of rounds completed to comments.
Quick Highlights of the Australia Regional: Day 1 - video [wmv] [mov]
Front Squat 5x6x86%
Rest 5 minutes.
21-18-15 and 12 rep rounds for time of:
135 pound Front Squat
Sit-ups
Post load and time to comments.
Three rounds for time of:
Run 400 meters
21 Burpees
21 Box Jumps, 24”
Rest 5 minutes.
GHD Sit-ups 3x20
Post time to comments.
Deadlift 5x6x84%
Rest 5 minutes.
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Post load and time to comments.
CrossFit Kids relay game - video [wmv] [mov]
Hang Power Snatch 1-1-1-1-1-1-1
Rest 5 minutes.
As many rounds as possible in 15 minutes of:
21 Power Snatch, 75 pounds
21 Double Unders
Post loads and time to comments.
"No Rep" with Dan Bailey and Oscar Bailey - video [wmv] [mov]
Press 5x2x77% (sets x reps x % of 1 rep max)
Rest 5 minutes
Three rounds for time of:
Run 400m
21 Kettlebell Swings, 1.5 pood
12 Handstand push-ups
Post loads and time to comments.
"CrossFit Endurance: Intro to Programming" with John McBrien, CrossFit Journal preview video [wmv] [mov]
