165 W Chicago St.
Coldwater, MI 49036
Rep by rep and then its done!
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
Strength:Thruster 5-3-3-1-1-1"Fran"21-15-9Thrusters (95/65)Pull-ups
Strength:Front Squat, 3 sets of 5 reps, do 20 double unders after each set, rest 2 minutes.Conditioning:For time:100 Double Unders21 Front Squats21 Push Press100 Double Unders15 Front Squats15 Push Press100 Double Unders9 Front Squats9 Push PressMen use 115# and Women use 85#, one barbell, taken from floor.
With a Partner:
Accumulate 75 Hang Power Cleans* (135/95)*You can only be doing Hang Power Cleans while your partner is holding a HandstandRun 400m together
75 Synchronized Squats
Run 400m together
Accumulate 75 Jumps Over Your Partner (1 person jumps over the other at the hip while they are holding a push-up position)
Strength:Deadlift 5-5-5Conditioning: AMRAP in 8 minutes of:8 Deadlifts (155/115)10 Box Jumps (24/20)12 Reverse Lunge Steps
"Annika"1 Round for time of:30 Pull-upsRun 200m30 BurpeesRun 400m30 Squat Snatch (75/45)Run 800m30 Squat Snatch (75/45)Run 400m30 BurpeesRun 200m30 Pull-upsCFP Benchmark WOD - this one is in the journalCompare to Saturday, June 23, 2013.
5 rounds of 1 minute at each station for reps (FGB format):Rowing (calories)Push Press (75/55)Medball Cleans (20/14)Rest
You can start in any station however you must complete all three before resting.
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