Posts By: crossfitshift

5 Rounds for time

100x Single Unders

20x Push-press (75/55)

After 5 rounds complete 75x front squats (75/55)

CFS_123

For time complete 3 rounds of:

400 Meter Run

(55/35) Kettlebell Swings x 30 reps

(55/35) Sumo Deadlift High Pull x 30 reps

CFS_096

For time complete movements of:

Hand Release Push-ups x 100 reps

Jumping Squats x 100 reps

“Gymnastic Kip Only) Pull-ups x 100 reps

Abmat Sit-ups x 100 reps

CFS_079

Complete movements of:

0-5 min 800 Meter Run
5-10 min Complete (95/65) Thrusters x 50 reps
10-15 min Complete Push-ups x 50 reps
15-20 min Complete (24/20) Box Jumps x 50 reps
20-25 min (55/45) Kettlebell Swings x 50 reps
25 – ? 800 Meter Run

 

CFS_083

Complete as many rounds and reps as possible in 20 minutes of:

200 Meter Run

Double Unders x 30 reps

(95/65) Overhead Squats x 20 reps

(55/35) Farmers Walk Left Hand x 100 meters

(55/35) Farmers Walk Right Hand x 100 meter

CFS_122

For time complete movements of:

(95/65) Curtis P x 10 reps

(95/65) Barbell Row x 10 reps

(55/45) Goblet Squats x 20 reps

Push-ups x 20 reps

Chest to Bar Pull-ups x 30 reps

(24/20) Box Jumps x 30 reps

(20/14) Wallball x 40 reps

Toes to Bar x 40 reps

Walking Lunges x 50 steps

CFS_20150109_039

Complete 6 rounds for time of:

Squats x 30 reps

(135/95) Power Cleans x 19 reps

Strict Pull-ups x 7 reps

400 Meter Run