165 W Chicago St.
Coldwater, MI 49036
The worst thing you can do for the ones you love is the thing they could and should do for themselves.Abraham Lincoln
3 rounds of:Row 500m20 Alternating Pistols10 Hang Power Cleans (155/105)Rest 3-5 minutesLog each round for time.
Strength/Skill: Thruster 8-4-2-1Conditioning:"Fran"21-15-9Thrusters (95/65)Pull-ups
100 Burpees for time!
Teams of two complete the following:100 Burpee Box Overs75 Dumbbell Push Jerks (45/25)50 Chest to Bar Pull-upsOne works, one rests, switch as needed.
Strength/Skill: Deadlift 8-6-4-2, all sets are touch and go, dropping bar at anytime is a no rep.
Conditioning:5 rounds for time of:10 Deadlifts (275/185)30 Double Unders
3 rounds for time of:400m Run25 Kettlebell Swings (55/35)50 AbMat Sit-ups
Strength/Skill:Overhead Squat 3x3 up to 185, do 1 power clean after each set, rest 2-3 minutes between sets.Conditioning:10-9-8-7-6-5-4-3-2-1Power CleanOverhead SquatsMen use 95# and women us 65#
"Cindy"Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats
"Mary"Complete as many rounds in 20 minutes as you can of:5 Handstand Push-ups10 One legged squats, alternating15 Pull-ups
“The Bear Complex” Power Clean Front Squat Push Press Back Squat Push Press 7 sets without the bar resting on the ground. For this one perform the 5 exercises listed beginning with a weight that you will be able to manage for the 7 sets without letting the bar rest on the ground. At the start of each set the bar will touch (but not rest) on the ground for your power clean. Once the bar is at your shoulders (racked position) from the power clean, front squat the weight. At the top of the front squat push press the weight overhead (make sure you reach full lockout) and then lower the bar to your back. From here back squat the weight, then push press the bar from the back to full lockout, this time bringing the bar back to the front. This is 1 set. Repeat 7 times. Rest as required between sets, say 2-5 minutes, then repeat the same sequence at a higher weight and continue to do so until you are unable to complete all 7 sets or you are forced to set the bar down. These sets are not timed, so take as long as you need, just be sure that when you are taking a break that the bar remains off the floor. Post the highest load that you reach for the full 7 sets.Compare to Monday, 11 November 2013.
"Rayce"For time:100 Double Unders90 Back Extensions80 Squats70 Sit-ups60 Lunges50 Hand Release Push-ups40 Box Jumps30 Pull-ups20 Burpees10 Handstand Push-ups
Compare to Friday September 6, 2013
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