Workout of the Day:

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps and ascents to comments.

Rest Days!

Workout of the Day:

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Workout of the Day:

Run or Row 5K

Post time to comments.

Please meet at Safehaven in field across from golfcourse at either 6am or 5:30pm to run your 5k.

“Garrett”

Three rounds for time of:
75 Squats
25 Handstand push-ups
25 L-pull-ups

Post time to comments.

Workout of the Day:

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Post reps for both exercises in all rounds.

Workout of the Day

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 3/4 body weight
Weighted/Unweighted Push-up
Clean: 3/4 body weight

Set up one bar and storm through for time.

If you want to Rx Linda this will very tough since you need 3 bars for yourself. If you have the time and you are really strong do the below.

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Rest Days!

Workout of the Day

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Compare to 040808.

Workout of the Day:

If you cannot do muscle ups

For time:
155 pound Squat clean, 15 reps
30 Toes to bar (or knees to elbows)
30 Box jump, 24 inch box
30 Push-ups
65 pound barbell Push press / push jerk, 30 reps (anyway overhead)
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

If you can do muscle ups

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
80 pound barbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Post time to comments.