Month: April 2016

Shaun knows the KB is directly overhead when his biceps rub against his ears.2 rounds of:

As many rounds and reps as possible in 6 minutes of:
8 alternating single-arm clusters (55/35 lb.)
5 burpees

Rest 2 minutes

As many rounds and reps as possible in 5 minutes of:
8 kettlebell swings (55/35 lb.)
10 jumping split squats (5 per leg)

Rest 1 minute

CrossFit 204-GT CC press
Family time!

Monster Mash

Part 1
50 wall-ball shots (20/14 lb., 10/9 ft.)
25 box jumps (24/20 in.)
3 rounds of Cindy
30 wall-ball shots (20/14 lb., 10/9 ft.)
15 box jumps  (24/20 in.)
2 rounds of Cindy
20 wall-ball shots (20/14 lb.,10/9 ft.)
10 box jumps (24/20 in.)
1 round of Cindy

Time cap: 20 minutes

Rest 5 minutes

Part 2

As many rounds and reps as possible in 7 minutes of:

Shoulder-to-overheads (135\95 lb.)*
*Every time you drop the bar, perform 50 double-unders.

Tamara!Maupin

4 rounds for time of:

Run 800 m

49 push-ups

49 sit-ups

49 squats

*Conditions will dictate shoe procedures so we can keep mud out of the gym. If it’s mucky outside, you can either do a quick shoe change or kick off your shoes off at the door. Feel free to bring a second pair for the inside work.