Lamorinda CrossFit

for time

10 cleans run 200m

9 cleans run 200m

8 cleans run 200m

etc…

1 clean run 200m

3 rds for time

1/2 mile run

40 good mornings

40 sit ups

Cindy

AMRAP in 20 min.

5 pullups

10 push ups

15 squats

For time

Run 1 mile

row 250m

run 3/4 mile

row 500m

run 1/2 mile

row 750m

run 1/4 mile

row 1000m row

for time

15 kb swings

400m run

20 kb swings

500m row

20 kb swings

400m run

15 kb swings

from CrossFit Decatur

for time

21  18  15  12  9 6

squats

 pushups

hang power cleans

knees to elbows

even #’s 200m run

odd #’s 100 jump ropes

3 rds for time

400m run or 500m row

25 thrusters

20 sit ups

15 box jumps

10 pullups

For time

20-16-12-8-4

kb front squat

kb snatches

burpees

from CrossFit Central

4 RDS for time

400m run

25 pushups

20 box jumps

15 push press

From the main site

Deadlift 1-1-1-1-1-1-1 reps

Deadlift Cues, Pat Sherwood …[wmv][mov]