Some T-shirt slogans from the games
Strict Pull Ups 3 x max reps
Front Squats Body Weight, 20 seconds
Rest 40 Seconds
Ring Dips or Pushups, 20 seconds
Rest 40 Seconds
Sprint 100 Yards
Take the rest of the minute for rest.
Be sure to put your guess up for Suzanne’s baby gender and due date!
Heavy Swings
Press 3×5 (add 5lbs to last workout)
Complete 5 rounds for time of:
100 yard sprint
8 Kettlebell Swings 2 Pood
10 DB Push Press (45#/h)
Sprint
“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Embrace the pain
Squat 3×5 (add 5lbs to last workout)
15 Dumbbells Thrusters 45 lbs
500 Meter Row
I'd rather look like a CrossFitter than a supermodel
A1. Strict Chin Ups (palms facing you) 3 x max reps 90s rest
A2. Ring Dip 3×5 (add 5lbs to last workout); 90s rest
Perform 2 Power Clean and Jerks on the minute for 15 minutes.
*Use 90% of 1 RM
*For every rep not completed, perform 5 burpees after the workout.
OR
Do the July Challenge.
6am Filthy Fifties
Squat 3×5 (add 5lbs to last workout)
8 rounds for time of:
100 yard run
8 Kettle Bell Swings 2 Pood
1 rope climb, no legs
Harder than it looks
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Kettlebell Swings Galore
Deadlift 5 RM (add 10 lbs to last workout)
“Elizabeth”
21-15-9
Clean (135#) (aka “squat clean”)
Ring Dips
Press 3×5 (add 5lbs to last workout)
Six 100 meter sprints (30 sec rest)
then…
18, 12, 6
Hip extensions 35 lbs
Barbell squat jumps 65 lbs
then…
Six (6) 100 meter sprints (30 sec rest)
*Perform each sprint at maximal (100%) effort, take 30 secs rest, after last sprint perform deadlifts and jump squats as quick as possible, then peform sprints at maximal (100%) effort, 30 secs rest.
If you did Murph yesterday, bring your best, but don’t expect a killer time.
Post times to comments.
Elbows high and outside
“Murph”
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
