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WOD:
As many rounds as possible in 15 minutes:
- 2 muscle-ups
- 4 front squats (155/105 lbs)
- 8 box jump burpees
See Beyond The Whiteboard for full details on all workouts and results!
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Strength:
- Weighted pullups 5-5-5-3-3
Compare to October 29, 2010
Workout:
For time:
- 50 burpee pullups
WOD:
“Filthy Fifty”
For time:
- 50 box jumps (24″/20″)
- 50 jumping pullups
- 50 KB swings (16 kg)
- 50 walking lunges
- 50 knees-to-elbows
- 50 push presses (45/35 lbs)
- 50 back extensions
- 50 wall ball shots (20/14 lbs)
- 50 burpees
- 50 double-unders
Compare to September 15, 2010
Strength:
- Weighted ring dips: 5-5-5-3-3-3
Compare to October 25, 2010
Workout:
For time, 21-15-9
- KB swings (32/24 kg)
- Burpees
Compare to September 20, 2010
Strength:
- Snatch pull 3-3-3-1-1-1
Workout:
21-15-9
- Power snatches (95/65 lbs)
- Burpees
Skills:
- Turkish getups
Workout:
5 rounds for time:
- 7 muscle-ups
- 15 burpees
Strength:
- Shoulder Press: 5-5-5-3-3-3
- Rest 90 seconds between sets
Workout:
“CrossFit de l’ouest’s BBQ Benchmark”
Strength:
- Weighted pullups: 5-5-5-3-3-3
Workout:
AMRAP 12
- 10 DB clean box jumps (20/15 lbs)
- 10 DB push presses (20/15 lbs)
- 10 burpees
Skill/Strength:
- Snatch balance
- 5-5-3-3-3
Conditioning
- 200 single skips
- 20 pushups
- 10 power snatch (115/85)
- 200 single skips
- 20 dips
- 10 power snatch (115/85)
- 200 single skips
- 20 burpees
- 10 power snatch (115/85)
- 200 single skips
- 20 dips
- 10 power snatch (115/85)
- 200 single skips
- 20 pushups
- 10 power snatch (115/85)