Horned Toad CrossFit

"THE BEAR"

2009-07-27T06:00:00.002-05:00

5 rounds, 7 sets per round of:

Power Clean
Front Squat
Press
Back Squat
Press

Increase weight each set. Hold on to the bar during the entire round. If you set the bar down during the round = 5 burpees. Post loads to comments.

METCON

2009-07-23T06:00:00.000-05:00

For time:

Thrusters, 21 reps
Pullups, 21 reps
Power Clean, 15 reps
Ring Dips, 15 reps
Overhead Squats, 9 reps
Man Makers, 9 reps

Post times to comments.

SPLIT JERKS & "EVA"

2009-07-22T06:00:00.000-05:00

SPLIT JERK

5-5-5-3-3-3 reps

Post loads to comments.

-------------------------------------

"EVA"

5 rounds for time:

800m run
30 Kettlebell Swings
30 Pullups

Post times to comments.

"BARBARA"

2009-07-21T06:00:00.000-05:00

5 rounds for time:

20 Pullups
30 Pushups
40 Situps
50 Squats

Rest exactly 3 minutes between rounds. Post times to comments.

DEADLIFTS & SPRINTS

2009-07-20T06:00:00.004-05:00

DEADLIFTS

Warm up 2x5xbar/25#
Sets of 3 reps
Add 10# every set until no longer able

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SPRINTS

8x200m
30 second recovery between sets

Post loads and times to comments.

TIME TRIAL & TABATA FGB

2009-07-16T06:00:00.002-05:00

Time Trial

2 Miles

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Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are wall ball, the second 8 are sumo deadlift high pull, the third 8 intervals are box jumps, and finally, the last 8 intervals are push press. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

CHIPPER

2009-07-15T06:00:00.003-05:00

For time:

Bench Press (95#/45#)
MB Clean (16#)
Push Press (45#/25#)
Floor Wipers (95#/45#)
Deadlifts (135#/95#)
TRX Y
Plate Overhead Walk (45#/25#)

Post times to comments. 50 reps per person, 100 reps split per team of 2 people, 125 reps split per team of 3. 1.5 building lengths for 1 person and 3 building lengths for team of 2, 4.5 building lengths for team of 3.

CHIPPER

2009-07-14T06:00:00.000-05:00

30 reps each for time:

Hang Power Snatch
Pullups
Pushups
Thrusters
Situps
Walking Lunges
Reverse Crunches
Burpee Hurdle Jumps
Muscle Ups
Box Jumps

Post times to comments.

LIFTING - BACK SQUAT

2009-07-13T06:00:00.000-05:00

Back Squats 3-3-3-3-3-3-3 reps

Post loads to comments.

METCON

2009-07-10T06:00:00.001-05:00

21-18-15-12-9-6-3 rep rounds of:

185 pound Front squat (CLICK HERE)
Stability Ball GHD Sit-up (CLICK HERE)

Post time to comments.

"RANDY"

2009-07-09T06:00:00.001-05:00

For time:

Power Snatch, 75 reps
75#, 55#, or 35#
WATCH DEMO
- CLICK HERE (wmv)
- CLICK HERE (mov)

Post times to comments.

TIME TRIAL

2009-07-08T06:00:00.001-05:00

For time:

Run 2 miles

Post times to comments.

10 WAYS TO FORAGE IN A FAST FOOD NATION

2009-07-07T15:50:00.001-05:00

CLICK HERE

"LINDA"

2009-07-07T06:00:00.001-05:00

10-9-8-7-6-5-4-3-2-1 reps for time:

Deadlift (1.5 x BW)
Bench Press (BW)
Clean (3/4 BW)

Post times and loads to comments.

"MARY" & "TABATA RUN"

2009-07-06T06:00:00.000-05:00

Max rounds in 20 min:

5 Handstand Pushups
10 Single Leg Squats
15 Pullups

Post rounds to comments.

--------------------------------------------------------

TABATA RUN
8 rounds of 20 seconds on, 10 seconds off @ 12 degree incline. 6.0-9.0 mph.
Post speeds to comments.

"300 POINT FGB"

2009-07-02T06:00:00.005-05:00

3 rounds for time:

Wallball, 20 reps
Sumo Deadlift High Pull, 20 reps
Box Jump, 20 reps
Push Press, 20 reps
Row (Bike), 20 calories
Rest 1 minute

Post loads and times to comments.

METCON

2009-07-01T06:00:00.001-05:00

5 rounds for time:

Snatch, 5 reps
Knees-to-elbows, 10 reps
Box Jumps, 15 reps
Weighted Run 100m

Post times to comments.

METCON

2009-06-30T06:00:00.001-05:00

For time:

Run 1 mile
Clean & Jerks, 5 reps (135#/115#/45#)
Run 800m
Clean & Jerks, 10 reps (115#/95#/35#)
Run 400m
Clean & Jerks, 15 reps (95#/75#/25#)

Post times to comments. Weight decreases as reps increase.

SHOULDER PRESS & "TABATA SOMETHING ELSE"

2009-06-29T06:00:00.010-05:00

SHOULDER PRESS 5-5-5-5-5 reps

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Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

LIFTING

2009-06-26T06:00:00.002-05:00

Deadlift 5-5-5-5-5 reps

Post loads to comments.

"DEATH BY PULLUPS" & TABATA RUN

2009-06-25T06:00:00.006-05:00

------------------------------------------

TABATA RUN
8 rounds of 20 seconds on, 10 seconds off @ 12 degree incline. 6.0-9.0 mph.
Post speeds to comments.

"MICHAEL"

2009-06-24T06:00:00.001-05:00

3 rounds for time:

800m Run
50 Back Extensions
50 Situps

Post times to comments.

"JT"

2009-06-23T06:00:00.004-05:00

21-15-9 reps for time:

HSPU
Ring Dips
Pushups

Post times to comments.

PALEOKITS

2009-06-22T07:30:00.004-05:00

FOR MORE INFO: CLICK HERE

METCON

2009-06-22T06:00:00.000-05:00

For time:

50 Wallballs
50 Pullups
35 Wallballs
35 Pullups
20 Wallballs
20 Pullups

Post times and loads to comments.

AMRAP

2009-06-19T06:00:00.000-05:00

Max rounds in 20 min of:

5 Overhead Squats
10 Hang Power Snatch
15 Snatch Deadlift

Post loads and times to comments.

MACKS 20:10

2009-06-18T06:00:00.008-05:00

Do 20:10 x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.

2 Miles

Post times to comments.

LOCALLY GROWN, QUALITY FOOD

2009-06-17T16:15:00.002-05:00

CROSS TIMBERS FOOD COOPERATIVE

CLICK HERE

"I HATE BURPEES"

2009-06-17T06:00:00.000-05:00

5 rounds for time:

15 Pullups
5 Burpees
15 Squats
5 Burpees
15 Situps
5 Burpees
15 Ring Dips
5 Burpees

Post times to comments.

SHOULDER PRESS, PUSH PRESS, PUSH JERK

2009-06-16T06:00:00.003-05:00

Shoulder Press

1-1-1-1-1 reps

Push Press

3-3-3-3-3 reps

Push Jerk

5-5-5-5-5 reps

Post loads to comments.

"RUN WITH FRAN"

2009-06-15T06:00:00.001-05:00

For time:

Thrusters, 21 reps
Pullups, 21 reps
400m Run
Thrusters, 15 reps
Pullups, 15 reps
400m Run
Thrusters, 9 reps
Pullups, 9 reps
400m Run

Post times and loads to comments.

"TOSH"

2009-06-10T06:00:00.000-05:00

CFE Run Drills

"TOSH"

Run 3 rounds for time:

200m
400m
600m

Rest the exact time it takes to complete each interval. Post interval times to comments.

METCON

2009-06-09T06:00:00.001-05:00

50-40-30-20-10 reps for time:

Bench Press (max reps)
GHD Situps
Kettlebell Swings
Lunges

Post times and loads to comments.

AMRAP

2009-06-08T06:00:00.000-05:00

Max rounds in 15 min:

7 Front Squats
7 Burpees

Post rounds to comments.

METCON

2009-06-04T06:00:00.006-05:00

Speed and Agility Ladder

Prone Plank

Prone Cobra

Cartwheels

---------------------------------------------------

5 rounds for time:

Back Squat (20 reps)
Pushups (20 reps)
200m Run

Post times to comments.

"HOW EATING CAN MAKE YOU HUNGRY"

2009-06-03T15:30:00.001-05:00

Check out the article here:

CLICK HERE

METCON

2009-06-03T06:00:00.003-05:00

Burgener Warmup

Skill Transfer Drills

21-18-15-12-9 reps for time:

Hang Power Snatch (Men - 45# / Women - 25#)
Pullups

Total snatch weight - 2025#

21-15-9 reps for time:

Hang Power Snatch (Men - 75# / Women - 45#)
L-Pullups

Total snatch weight - 3375#

Post times and loads to comments.

1 MILE TT & METCON

2009-06-02T06:00:00.002-05:00

CFE Run Drills

1 Mile TT

-------------------------------------

7 Rounds for time:

Push Jerk or Split Jerk, 3 reps
Pullups, 6 reps
Pushups, 9 reps

Post times and loads to comments.

"CROSSFIT TOTAL"

2009-06-01T06:00:00.000-05:00

1RM

Back Squat
Shoulder Press
Deadlift

Post loads to comments.

CROSSFIT INDUCED RHABDO

2009-05-28T07:00:00.000-05:00

CLICK HERE

"SUPER DOANE"

2009-05-28T06:00:00.001-05:00

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)

Post times to comments.

WHAT'S THE SKINNY ON THE FAT?

2009-05-27T15:49:00.004-05:00

WTF...Where's the Fat?! CLICK HERE

"HELEN"

2009-05-27T06:00:00.008-05:00

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

------------------------------------------

3 rounds for time:

400m run
21 KB Swings
12 Pullups

Post times and loads to comments.

"MURPH"

2009-05-26T06:00:00.000-05:00

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

2009-05-23T01:18:00.001-05:00

"LYNNE" & 30/20 RUN

2009-05-22T06:00:00.001-05:00

5 rounds for MAX reps:

BW Bench Press
BW Pullups

Rest 3-5 minutes between rounds.

Post loads to comments.

------------------------------------------------

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!

Post speed to comments.

FRONT SQUAT & METCON

2009-05-21T06:00:00.001-05:00

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

Post loads to comments.

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5 rounds for time:

10 MB Cleans
10 Burpees

Post times and loads to comments.

CFE RUNNING DRILLS & 5K

2009-05-20T06:00:00.000-05:00

CROSSFIT ENDURANCE RUNNING DRILLS

Hops
Foot Pull
Wall Foot Pull
Front Lunge

----------------------------------------------------

5K (3.1 miles)

Post times to comments.

Big Fat Lies

2009-05-19T06:39:00.001-05:00

DE BENCH PRESS & "BARBARA"

2009-05-19T06:00:00.004-05:00

DYNAMIC EFFORT BENCH PRESS

8x3x50% of 1RM

Post loads to comments.

---------------------------------------------

"BARBARA"

5 rounds:

20 Pullups
30 Pushups
40 Situps
50 Squats

Rest exactly 3 minutes between rounds.

ME DEADLIFT & "DANNY"

2009-05-18T06:00:00.002-05:00

MAXIMAL EFFORT DEADLIFT

Post loads to comments.

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MAX rounds in 20 min:

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

Post loads and rounds to comments.

OLY DAY

2009-05-14T06:00:00.010-05:00

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

Post loads to comments.

BREAKFAST ON THE GO!

2009-05-13T09:45:00.002-05:00

PRIMAL BREAKFAST SUGGESTIONS FOR PEOPLE ON THE GO:

CLICK HERE

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

2009-05-13T07:16:00.001-05:00

DE SQUAT / "KELLY"

2009-05-13T06:00:00.001-05:00

DYNAMIC EFFORT SQUAT

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

Post loads to comments.

----------------------------------------------

"KELLY"

5 Rounds for time:

Run 400m
30 Box Jumps
30 Wall Ball Shots

Post times to comments.

ME BENCH PRESS & "DT"

2009-05-12T06:00:00.002-05:00

BENCH PRESS

Post loads to comments.

---------------------------------------

"DT"

5 Rounds of:

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

Post times to comments.

"TABATA THIS"

2009-05-11T06:00:00.000-05:00

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"

2009-05-06T06:00:00.002-05:00

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

---------------------------------------------------

"CINDY"

MAX ROUNDS IN 20 MIN:

5 Pullups
10 Pushups
15 Squats

Post rounds to comments.

DE SHOULDER PRESS / METCON

2009-05-05T06:00:00.000-05:00

DYNAMIC EFFORT SHOULDER PRESS

8x3x50% of 1RM
45 sec rest between sets

Post loads to comments.

--------------------------------------------

21-15-9 reps for time:

Box jumps
KB Swings
SDHP

Post times and loads to comments.

ME SQUAT & TABATA RUN

2009-05-04T06:00:00.003-05:00

SQUAT

1 RM

Post loads to comments.

------------------------------------------

TABATA RUN

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

Post speeds to comments.

METCON

2009-05-01T06:00:00.001-05:00

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.

Post times to comments.

WARM UP / METCON

2009-04-30T06:00:00.004-05:00

WARM-UP

Dynamic warm up
Burgener warm up
Turkish get up
KB low and hi windmills

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WOD

5 rounds for time:

Kettlebell swings, 20 reps
1 arm kettlebell press, 10/sd
Situps, 20 reps
SLRDL, 10/sd
Renegade Row, 10/sd (same side)

Post times and loads to comments.

"MICHAEL"

2009-04-29T06:00:00.001-05:00

3 Rounds for time:

800m run
50 back extensions
50 situps

Post times to comments.

RUNNING DRILLS & DE BENCH

2009-04-28T06:00:00.007-05:00

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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Dynamic Effort Bench Press

8 sets x 3 reps
50% of 1RM
Rest 45sec between sets

Post loads to comments.

ME SHOULDER PRESS & METCON

2009-04-27T06:00:00.006-05:00

Maximal Effort Shoulder Press

1-3 RM

Post loads to comments.

----------------------------------------------------

3 rounds for time of:

4 Handstand Pushups
8 Chest to Bar Pullups
12 Deadlifts
16 Box Jumps

Post times to comments.

"FRAN"

2009-04-25T09:00:00.001-05:00

21-15-9 reps for time:

Thrusters
Pullups

Post times and loads to comments.

"LITTLE BEAR"

2009-04-24T06:00:00.004-05:00

For time:

Deadlifts, 40 reps
Hang Power Clean, 40 reps
Front Squats, 40 reps
Push Press/Jerk, 40 reps
Back Squat, 40 reps
Push Press/Jerk, 40 reps

Post times to comments.

RUNNING DRILLS

2009-04-24T06:00:00.003-05:00

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

ME BENCH PRESS

2009-04-23T06:00:00.003-05:00

Maximal Effort Bench Press

1 RM

Post loads to comments.

RUNNING

2009-04-23T06:00:00.000-05:00

4 rounds all out effort:

800m run

Rest as needed between rounds.

Post times to comments.

WALL BALL / BURPEE WOD & PULLUPS

2009-04-22T06:00:00.001-05:00

Complete five rounds for time of:

30 wall balls
10 burpees

Post times to comments.

-------------------------------------------------------

5 rounds max pullups

Rest as needed between rounds.

Post reps to comments.

"ISABEL"

2009-04-21T06:00:00.001-05:00

For time:

Snatch, 30 reps

Post times to comments.

DE BOX SQUATS

2009-04-20T06:00:00.010-05:00

NASM Dynamic Warm Up

Dynamic Effort Box Squats

8x3 reps

Post loads to comments.

RUNNING INTERVALS

2009-04-20T06:00:00.008-05:00

8 Rounds

200m (Building Run)

Rest 30sec. Post rounds to comments.

RUN 10 MIN

2009-04-17T06:00:00.007-05:00

Run 10 minutes

Max distance

Post distances to comments.

RUNNING INTERVALS

2009-04-16T06:00:00.004-05:00

Bike or Run

All out effort:

90 sec on, 1 min off, 90 sec on, 45 sec off, 90 sec on, 30 sec off, 90 sec on, 15 sec off, 90 sec on, 30 sec off, 90 sec on, 45 sec off, 90 sec on.

Post intervals to comments.

"ANGIE"

2009-04-16T06:00:00.003-05:00

For time:

100 Pullups
100 Pushups
100 Situps
100 Squats

Post times to comments.

"JACKIE"

2009-04-15T06:00:00.003-05:00

Click on image above for more info on the 100 mile movie!!

For time:

SDHP, 100 reps
Thrusters, 50 reps
Pullups, 30 reps

Post times to comments.

"THE HAPPY FACE"

2009-04-14T06:00:00.006-05:00

4 rounds for time:

400m or 1 lap around both buildings
Squats, 50 reps

Post times to comments.

POWER CLEAN, PUSH PRESS, OH SQUAT

2009-04-13T06:00:00.005-05:00

7 rounds for time:

Power Cleans, 10 reps
Push Press, 10 reps
Overhead Squat, 10 reps

Post times to comments.

"J.T."

2009-04-10T06:00:00.007-05:00

21-15-9 reps for time:

Handstand Pushups
Ring Dips
Pushups

Post times to comments.

RUN DRILLS & METCON

2009-04-09T06:00:00.005-05:00

Running Drills

Hops 3x
Wall Pull Drills 3x20/sd
Wall Lean Pull Drills 3x20/sd
Front Lunge 3x10/sd

------------------------------------------------------------------

For time:

Walking Lunges 30-30-30-30-30-30 reps
Pullups 21-18-15-12-9-6 reps
Pushups 21-18-15-12-9-6 reps
Situps 21-18-15-12-9-6 reps

Post times to comments.

5K

2009-04-08T06:00:00.011-05:00

Check out this article on Endurance Training:

CLICK HERE

-----------------------------------------------------------

For time:

5K (3.1 miles)

Post times to comments.

THRUSTERS / PULLUP MASHUP & BOX JUMP / SITUPS

2009-04-07T06:00:00.003-05:00

Alternating tabata thrusters and pullups.

8 rounds for max reps:

20 seconds of thrusters, 1o seconds rest, 20 seconds of pullups, 10 seconds rest

Post scores to comments.

-------------------------------------------------------------------

5 rounds

Box jumps, 20 reps
Situps, 20 reps

Rest as needed between rounds.

Split Jerk & Deadlift/Burpee WOD

2009-04-06T06:00:00.001-05:00

Drill: Split Jerk

------------------------------------------------

For time:

Deadlift, 5 reps
Burpees, 10 reps

Post times to comments.

DEADLIFT / BURPEE WOD

2009-04-03T06:00:00.005-05:00

For time:

Deadlift, 5 reps
Burpees, 10 reps

Post times to comments.

TIME TRIAL & FRONT SQUATS

2009-04-02T06:00:00.005-05:00

Time Trial:

1 Mile

------------------------------------------------------------

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

"MICHAEL"

2009-04-01T06:00:00.000-05:00

3 rounds for time:

800m run
50 Situps
50 Back Extensions

Post times to comments.

RUN DRILLS & OLY LIFTING

2009-03-31T06:00:00.003-05:00

Running Drills

Hops 3x
Wall Pull Drills 3x20/sd
Wall Lean Pull Drills 3x20/sd
Front Lunge 3x10/sd

------------------------------------------------------------------

Snatch 3-3-3-3-3 reps

Post loads to comments.

"DEATH BY PULLUPS"

2009-03-30T06:00:00.003-05:00

With a continuously running clock do one pull-ups the first minute, two pull-ups the second minute, three pull-ups the third minute...... continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed to comments.

------------------------------------------------------------------

Tabata Run
8 rounds: 20 sec on, 10 sec off / 12 Incline, 6.0-9.0mph

"MR. JOSHUA"

2009-03-28T09:00:00.000-05:00

5 Rounds for time:

400m run
30 GHD Situps
15 Deadlifts (250# Rx'd.)

Post times and loads to comments.

LIFTING

2009-03-27T06:00:00.001-05:00

Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

WOD

2009-03-26T06:00:00.001-05:00

For time:

25 V-Ups
25 R & L KB Snatches
25 Pushups
50 KB Swings
50 Burpees
25 R & L KB Clean & Press
50 (25/sd) Mountain Climbers

Post times to comments.

Overhead Press coach Mark Rippetoe

2009-03-25T10:05:00.001-05:00

"LYNNE"

2009-03-25T06:00:00.000-05:00

5 Rounds:

BW Bench Press, Max Reps
BW Pullups, Max Reps

Post total reps and reps per round to comments.

Mark Rippetoe: Weighted Press 1

2009-03-24T10:40:00.001-05:00

"TOSH"

2009-03-24T06:00:00.000-05:00

Run: 3x( 200m + 400m+ 600m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post interval times to comments.

WOD

2009-03-23T06:00:00.000-05:00

3 Rounds for time:

800m run
21-15-9 reps - Deadlift (225# Rx'd)

Post times and loads to comments.

"MURPH"

2009-03-20T07:03:00.002-05:00

For time:

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

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

WOD

2009-03-19T06:00:00.000-05:00

Warm Up

800m walk/jog
SMFR
M-Drill, Box Drill
Dynamic Warm Up
Burgener Warm
Skill Transfer Drills

21-15-9 reps for time:

400m run
Thrusters
Deadlifts
Box Jumps

Post times to comments.