June 29 Workout

Here is this week's workout:

5K run

50 Burpees
100 Pushups
200 Squats

Quickest time wins! Good luck!

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