7/12 workout 'DANIEL'

For time:
50 pull-ups
400m run
21 thrusters (95#)
800m run
21 thrusters (95#)
400m run
50 pull-ups

Good luck!

Sent from my iPhone

'Hope' - 4th of July Workout

This week's workout is the "Hope" In honor of Crossfit's 'Hope for a Cure' workout this weekend .

"HOPE"

THREE ROUNDS OF:

BURPEES
75 POUND POWER SNATCH
BOX JUMP, 24" BOX
75 POUND THRUSTER
CHEST TO BAR PULL-UPS

Each station is 1 minute with a continuous clock - as soon as one minute ends the next one begins. At the end of 5 minutes take a 1 minute break

The Format is the same as 'Fight Gone Bad.'

Most reps wins. Good luck!

28 June Workout

We have a fun one this week!

8 rounds:

11 burpee dead-lifts w/ 60 lb dumbbells
100 m sprint
11 push-press w/ 75 lb barbell
100 m sprint

Fastest time wins! If you have the space, setting up each station at opposite ends of the 100 m works great.

Demos:
Burpee Deadlift - http://www.youtube.com/watch?v=vFPjke5AS9c

Good luck!