165 W Chicago St.
Coldwater, MI 49036
Rep by rep and then its done!
5 rounds for time of:10 Push Press/Jerk (135/95)15 Knees to Elbows20 Box Jumps (24/20)
Strength: Front Squats 5-5-5-5-5
Conditioning: 21-15-9 Wallballs (20/14) Pull-ups
AMRAP in 20 minutes:4 Trips of Shuttle Run (w/medball, down and back is one trip)16 Weighted AbMat Sit-ups (w/medball)1 Trip of Walking Lunges w/Russian Twists (w/medball)32 Double Unders
Strength:Set clock for 20 minutes,spend 10 minutes warming-up,then,1 Deadlift + 1 Power Clean + 1 Hang Squat Clean, EMOTM for 10 minutes, for loadConditioning:"Air Force WOD"For time:20 Thrusters20 Sumo Deadlift High Pulls (SDLHP)20 Push Jerks20 Overhead Squats20 Front SquatsMen will use a 95# barbell. Women will use 65#. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 15 min time cap.
10 rounds for time of:Run 200m10 Push-ups on Dumbbells15 Squats
In 10 minutes Row 2k, then with remaining time do AMRAP Hand Stand Push-upsrest 3 minutes,In 12 minutes Run 1 mile, then with remaining time do AMRAP Power Cleans (155/105)rest 3 minutes,In 6 minutes complete 300 Double Unders, then with remaining time do AMRAP Weighted Medball AbMat Sit-ups (20/14)
For time.Row 30 caloriesthen,10 rounds of:3 Toes to Bar6 Pull-ups9 KB Swings (70/55)
Strength:In 20 minutes, establish 1 RM Back SquatConditioningFor time:Run 200m10 Back Squat (225/155)25 BurpeesRun 400m25 Burpees10 Back Squat (225/155)Run 200m
Strength:Power Snatch 3-3-3Conditioning:AMRAP in 15 minutes of:3 Power Snatch (135/95)6 Box Jumps (24/20)9 Pull-ups
21-18-15-12-9-6-3 rep rounds of:Ring Push-upsHollow Rocks
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165 W Chicago St. - Coldwater, MI, 49036 - (517) 617-2653 - firstname.lastname@example.org
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