4 Rounds for Time:
12 Burpees
12 Box Jumps
12 Burpee Box Jumps
Feb 222012
Feb 212012
8-16-24-32 Reps for time:
KB Swing – 53M / 35W
Sit-Ups
Jumping Lunges, Alternating Legs
Feb 202012
10 Minute AMRAP:
Round 1 = 2 Shoulder-to-Overhead (95/65) + 2 Pull-Ups
Round 2 = 4 Shoulder-to-Overhead (95/65) + 4 Pull-Ups
Round 3 = 6 Shoulder-to-Overhead (95/65) + 6 Pull-Ups
Round 4 = 8 Shoulder-to-Overhead (95/65) + 8 Pull-Ups
…and so forth…
Continue increasing each exercise by 2 reps each round until time runs out, no rest between rounds.
Post rounds completed for score.
CrossFit SanTan Dodgeball 18-Feb-2012
Feb 192012
For Time:
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards
Compare to 7-Oct-2011
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.
Travis is survived by his son Elijah.
First posted 9 June 2008
Feb 182012
CFS1 – Grace: For Time, 30 C & J – 135M / 95W
CFS2 – 4 Min AMRAP: Tire Flips
CFS3 – Bradshaw: 10 rounds for time – 3 HSPU + 6 DL (225/155) + 12 Pull-Up + 24 DU
CFE1 – Run 3x1M with 4min rest in between
CFE2 – Row 1K+2K+1K, 2 min rest in between
CFE3 – 15 min Tempo Run @ 85% RPE
Feb 172012
3 Rounds for Time:
25 Double-Unders (5:1 Singles)
25 Wall Ball – 20M / 14W
25 Box Jump – 24″M / 20″W
TEAM WOD, 10am – 11am:
Warm-Up = Dodgeball
WOD = CrossFit Baseball
Feb 162012
Partner WOD, 20 Minute AMRAP:
400m Run w/ Barbell – 45M / 35W
Row (for distance)
Partner 1 will complete the run while Partner 2 rows, then partners will switch places
2 scores for today: Rounds Completed & Distance Rowed
Penalties:
10 Burpees for setting the bar down on the run
50 Burpees for dropping the bar
Feb 152012
For Time:
21-18-15-12-9 Thrusters – 75M / 55W
9-12-15-18-21 SDHP – 75M / 55W
Feb 142012
For Time:
100 Calorie Row
200m OH Walk w/ Bumper – 45M / 25W
300 Jump Rope Singles
400m Farmers Walk – 44M / 26W
Feb 132012
20 Minute AMRAP:
100m Sprint
100′ Broad Jump
10 Up-Downs
10 Tuck Jump
