CROSSFIT INDUCED RHABDO

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"SUPER DOANE"

For time:

• KB Swings, 50 reps
• Knees to elbows, 50 reps
• Renegade Rows, 25/sd (alt)
• Back Extensions, 50 reps
• GHD Situps, 50 reps
• Chest Clapping Pushups, 50 reps
• KB Clean & Press, 25/sd
• Ring Dips, 25 reps
• Floor Wipers, (25/sd)

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WHAT'S THE SKINNY ON THE FAT?

WTF...Where's the Fat?!  CLICK HERE  

"HELEN"

Turkish Get-up

• 5 reps per side

L-Sit

• 10 sec hold or 10 reps

Tuck Planche

• 5 reps

HSPU or Handstand Hold

• 5 reps or 10 sec hold

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3 rounds for time:

• 400m run
• 21 KB Swings
• 12 Pullups

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"MURPH"

For time:

• Run 1 Mile
• 100 Pullups
• 200 Pushups
• 300 Squats
• Run 1 Mile

Partion pullups, pushups, squats as needed.  Post times to comments.

Memorial Day Tribute

"LYNNE" & 30/20 RUN

5 rounds for MAX reps:

• BW Bench Press
• BW Pullups

Rest 3-5 minutes between rounds.

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30:20 RUN

• 8 rounds, 30 seconds on 20 seconds off, all out effort! 
  
• Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
  

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FRONT SQUAT & METCON

Front Squat 5-5-5-5-5 reps

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5 rounds for time:

• 10 MB Cleans
• 10 Burpees

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CFE RUNNING DRILLS & 5K

CROSSFIT ENDURANCE RUNNING DRILLS

• Hops
• Foot Pull
• Wall Foot Pull
• Front Lunge

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5K (3.1 miles)

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Big Fat Lies

DE BENCH PRESS & "BARBARA"

DYNAMIC EFFORT BENCH PRESS

• 8x3x50% of 1RM

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"BARBARA"

5 rounds:

• 20 Pullups
• 30 Pushups
• 40 Situps
• 50 Squats

Rest exactly 3 minutes between rounds.

ME DEADLIFT & "DANNY"

MAXIMAL EFFORT DEADLIFT

• 1RM

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MAX rounds in 20 min:

• Box jumps, 30 reps
• Push Press, 20 reps
• Pullups, 30 reps

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OLY DAY

BURGENER WARM UP

WOD

• Muscle Snatch: MAX
• Snatch Push Press + Overhead Squats: 5 x 5
• Snatch Balance: 5 x 5
• Snatch: 5 x 5
• Box Jumps: 4 x 20 reps
• GHD Situps: 4 x 20 reps

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BREAKFAST ON THE GO!

PRIMAL BREAKFAST SUGGESTIONS FOR PEOPLE ON THE GO:

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"Food, Inc." Official Trailer (What the food industry DOESN'T want you to know!)

DE SQUAT / "KELLY"

DYNAMIC EFFORT SQUAT

• 8 x 2 x 50% of 1RM
• Rest 45 sec between sets

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"KELLY"

5 Rounds for time:

• Run 400m
• 30 Box Jumps
• 30 Wall Ball Shots

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ME BENCH PRESS & "DT"

BENCH PRESS

• 1RM

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"DT"

5 Rounds of:

• Deadlift, 12 reps
• Hang Power Clean, 9 reps
• Push Jerk, 6 reps

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"TABATA THIS"

Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the

• Squat
• Rower (Bike)
• Pullups
• Sit-ups
• Push-ups 

There is a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

CFE RUN DRILLS / "CINDY"

Running Drills

• Hops 3x 
• Wall Pull Drills 3x20/sd 
• Wall Lean Pull Drills 3x20/sd 
• Front Lunge 3x10/sd
• 4 Rounds:  Run 1 min @ 94-96 bpm pace
• Charlie's Angels
• Arms Behind Back
• 1 Round:  Run 4 min @ 91 bpm pace

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"CINDY"

MAX ROUNDS IN 20 MIN:

• 5 Pullups
• 10 Pushups
• 15 Squats

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DE SHOULDER PRESS / METCON

DYNAMIC EFFORT SHOULDER PRESS

• 8x3x50% of 1RM
• 45 sec rest between sets

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21-15-9 reps for time:

• Box jumps
• KB Swings
• SDHP

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ME SQUAT & TABATA RUN

SQUAT

• 1 RM

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TABATA RUN

• 8 rounds of 20 seconds on, 10 seconds off @ 12 degree incline

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METCON

3 Rounds for time:

• 3 Sets of:
• 5 Pullups
• 10 Pushups
• 15 Situps
• 20 Squats

Once all 3 sets of pullups, pushups, situps, and squats are completed, Run 400m.  Repeat entire seqence 3 times.

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