Ring Dips
5-5-5
Ring Push Ups
5-5-5
AMRAP 15
10 Box Jumps
20 Air Squats
30 DUs (60 Singles/10 Tuck Jumps)
1 Rope (10 Ring Rows)
Result Type: AMRAP
Walls are knocked down and cleared…looks like it needs some paint some flooring and a nice pull up rig!
Max Height Box Jump
Open WOD 12.3
18 Minute AMRAP
15 Box Jumps (24″/20″)
12 Push Press (115/75)
9 Toes to Bar
9/11 Tribute WOD
Run 1 Mile
11 Box Jumps (36″/24″)
11 Thrusters
11 Burpee Chest to Bar Pull Ups
11 Power Cleans
11 HSPU
11 KBS (2 pood/1.5 pood)
11 T2B
11 Deadlifts
11 Push Jerks
Run 1 Mile
Result Type: Time
Male Rx: 135 lbs
Female Rx: 95 lbs
Never Forget…
Hollow Rocks
Arch Rocks
Candle Stands
Beat Swings
10X10 Second Wall Facing Handstand Holds
10 RFT
3 HSPU
5 KBS 53/35
7 Box Jumps 24/20
Result Type: Time
Back Squat
5-5-5-5-5
Run 800M
50 KB Swings 1.5/1 Pood
50 Box Jumps 24″/20″
Run 800M
Back Squat
2-2-2-2-2
11 Minute AMRAP
11 Box Jumps
11 Med Ball Cleans
Power Clean
Set 1: 2 Reps Every 30 Seconds 3 Minutes
*Add Weight*
Set 2: 2 Reps Every 30 Seconds 3 minutes
*Add Weight*
Set 3: 2 Reps On the Minute Every minute 6 Minutes
Run 800M
30 Ground to Overhead
30 Box Jumps
30 OHSQ
Run 800M
Deadlift
5-3-2-1-1-1
15 Minute AMRAP Ladder
1 Deadlift (275/155)
2 Burpees
3 Box Jumps
Next Round
2 Deadlifts
4 Burpees
6 Box Jumps
Continue until time is up
Thinking about BBQ at our place Sunday to watch the finals of the 2012 CrossFit Games. Anyone interested please let us know at the Gym.
Strength:
Deadlift
5, 5, 5
WOD:
4RFT
15 Wall Balls
12 Box Jumps
9 Toes To Bar
6 Burpees
We hope everyone had a great weekend! Time to get back to work!
Strength/Skill:
Max Height Box Jumps
Do we have any 50″ jumpers at CrossFit Medford?
WOD:
1 Burpee Box Jump
10 KB Swings
2 Burpee Box Jumps
10 KB Swings
3 Burpee Box Jumps
10 KB Swings
…
10 Burpee Box Jumps
10 KB Swings
Keep Kickin’ Ass!
Day 59 on the 100 Day Burpee Challenge – Get ’em in!
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