Jan 10 Workout

Welcome back! Great workout this week. 

1 mile run 

+

5 rounds:

10 Deadlifts (bodyweight)

10 Kettlebell Swings (1.5 pood/55#)

10 burpee pullups 

+

100 sit-ups

Fastest time wins. Good luck!

2013 Holiday Workout: The Murph

In keeping with our Holiday tradition, this week's workout is: The Murph (with a twist)

 

In order to accommodate everyone's leave plans, we have decided to give an extra week to complete this CrossFit Workout.

 

All times must be reported by COB, 6 January 2014.

 

The winner of this 2013 Holiday workout will post the next workout for completion on 10 January.

 

Here is a summary of the workout:

1 mile Run
100 Pull-ups
200 HAND RELEASE Push-ups (check out how to complete on YouTube)
300 Air Squats
1 mile Run

 

Unlike the workouts in the past, you must complete each exercise in full before you go to the next. 

 

Quickest time wins.

 

Kevlar vest is not required, but think that should be our goal for MDM 2014.

 

Many blessings to you and your families during this Holiday Season!

 

BTW: check out the new movie, Lone Survivor, being aired 10 January.

12/20 workout

A quick one to go into the holidays with...
7min AMRAP of burpees.
Only rules are chest hits the ground and feet leave the ground on the jump.

Good luck and enjoy the holidays!