June 22, "Hope"

Three rounds of:

Burpees
75 pound Power snatch (http://www.youtube.com/watch?v=lvu5krlKwdM)
Box jump, 24" box
75 pound Thruster
Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

I took this one straight from the crossfit.com website. I'm hoping the 1 minute rounds with continuous clock are manageable with a wristwatch on your own. There are a lot of youtube videos on power snatches in addition to the one posted.

Most reps wins, good luck!

June 15 Workout "Fran"

Warmup: On your own

Workout: "Fran"
21-15-9
Thrusters (95/65)
Pull-ups


After finishing Fran stop your timer and complete 100 Navy sit-ups at your own pace. 
These will not be counted towards your score.


Compare your times to the workout from 4/6/12.


Good luck! 


-Seth

June 8 Workout - "Squats & Helen"

This weeks workout consists of two parts: Strength followed by "Helen".

Strength
Back squat
4 sets - 10-8-6-4 reps.
You set the weight and pace, increasing the load while decreasing the reps each set. 


"Helen"
3 rounds for time of:

400 m run
1.5 Pood (53 lbs) kettlebell swing x 21 (sub 55lb/35lb dumbell)
12 pull-ups


The fastest 'Helen' time will be the winner.

Let me know if any questions - Good Luck!

-Seth (Posting for Matt while he's on travel)