Lamorinda CrossFit

From the main site

“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary“
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

4 Rds for time

10 med ball cleans

50m kb overhead walk

12/l kb swings Russian

12/r kb swings Russian

For time

25 wallballs

150 jump ropes

400m run

25 sutups 25 kb swings

400m run

25 pushups

25 SDLHP

400m run

25 reverse ring pushups

150 jump ropes

400 m run

25 box jumps

for time

25 pushups   5 thrusters

20 pushups  10 thrusters

15 pushups  15 thrusters

10 pushups  20 thrusters

5 pushups  25 thrusters

For time

10 9 8 7 6 5 4 3 2 1

Knees to Elbows

Sumo Deadlift High Pull

Push Press

For time

21-18-15-12-9-6-3

squats

hang power cleans

box jumps

pushups

even #’s 50 step farmer’s walk

AMRAP in 20 min

10 KB swings

10 wall balls

10 situps

50 jump ropes

From the Hopper Deck

9 of Hearts

Grace

30 reps for time

135# clean & jerk

3 RDS for time

9 push jerks

15 burpees

200m run or 250m row

From Tactical Athlete.com

For Time:

Prescribed weight – whatever you need to perform perfect reps.  Perform 10 reps each arm for all one-arm exercises.

10 One-arm Floor Presses

R/L10 Arm-Bar Stretches

R/L 10 Double Floor Presses

10 Turkish Get Ups R/L

10 Military Press R/L

10 Push-Presses R/L

10 Russian Swings

10 Power Swings

10 American Swings

10 Swing Releases

10 One-Arm Swings R/L

10 Half Rotations Switches

10 H2H Switches

10 KB Dead Cleans R/L

10 KB (Swing) Cleans R/L

10 Bottoms-up Cleans R/L

10 Double KB Cleans

10 Thrusters

10 Snatches R/L