Perspective
10 minutes to find your max Box Jump Height Rest as needed, then perform, With a continuously running clock, do one pull-up and one handstand push-up the first minute, two
Something old, something new…
AMRAP 20 minutes of: 18 Dumbbell Thrusters (50#/35#) 12 Toes to Bar 6 Triple unders Post rounds and experience with the triple unders to comments. Thomas. I liked this guy
The Clash (and other news)
Behind the neck Jerk 1-1-1-1-1-1-1 Rest as needed, then As many rounds as possible in 6 minutes of: 50 meter Sprint with a partner, relay style Post loads and rounds
Dining Out
5-4-3-2-1 reps for quality of: Squat Clean, increase load each round as long as form is good Handstand Walk 20′ or perform 20 Shoulder Taps Rest as needed, then perform
Big Time
3 Rounds for quality of: Skip rope jog to the street Stable Arm (Gun Drill) back to the gym 5 Deadlifts, focus on perfect form, increase load each round Rest
Train Hard, Live Hard
Clean and Jerk 3-3-3-3-3 for warm up Rest as needed, then perform, Central Coast Clash WOD #1: “The Crab” (15 minute time cap) For Time: 30 Burpees 18 ft. Weighted
Dumped!
Overhead Squat 3-3-3-3-3 reps Rest, then: 5 min AMRAP 5 Burpees 20 Double unders Post loads to comments. In control. Today I’ll be covering another aspect of my favorite topic:
Get to know them
Four rounds for time of: Row 500 meters Rest 3 minutes Commit 10 to 15 minutes of the warm up to a heavy (but not record) 3 rep deadlift, and
….now back to our regularly scheduled program.
“Crossfit Games Masters Chipper” For time: 10 Handstand push-ups 20 Wall ball shots, 20 pound ball to 10′ target 30 Toes-to-bar 40 Power cleans, 135 pounds 50 Burpees 60 Sumo
A weekend of firsts
Complete as many rounds as possible in 20 minutes of: Row 300 meters 30 second cumulative Ring support hold Deadlift 225/155 lbs, 15 reps 30 second cumulative Handstand hold The
