Complete five rounds for time of:
12 Pull-ups
50 Meters walking lunge
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Three rounds of:
10 Overhead squats at 45 / 30 lbs
10 Toes to bar
10 Jump shrugs
10 Pull-ups
Then:
50 Double-unders
Complete three rounds for time of:
15 Squat clean at 155 / 105 lbs
50 Sit-ups
500 Meter run
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“Nate”
Complete as many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swing at 70 / 55 lbs
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Compare to 9/30/2010.
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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Compare to 12/29/2010.
Complete three rounds for time of:
500 Meter row
21 Burpees
400 Meter run
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Compare to 11/15/2010.
The Paleo Concepts Workshop will teach you everything you need to go Paleo. You’ll learn the science behind the paleo diet, what to eat and clear up misconceptions and common mistakes that people often make when going paleo. You’ll take home a comprehensive guide to help you along your journey.
-$25 / person
-Improve Body Composition
-Have More Energy
-Reduce Inflammation
-Improve Your Health
-Change Your Life
Power clean 1-1-1-1-1-1-1 reps.
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Complete five rounds each for time of:
100 Meter sled run at 90 / 55 lbs
Rest as needed between efforts.
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Complete three rounds for time of:
10 Plate handstand push-ups
20 Pull-ups
30 GHD sit-ups
40 Calorie row
Rest 3 minutes
Use 45 lb plates for the hspu.
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Three rounds for time of:
10 Sandbag deadlifts
10 Sandbag power cleans
100 Meter sand bag run
Use a 100 / 70 lb sandbag.
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Snatch push press 5-5-5-5-5 reps.
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Sammy V’s Birthday WOD
Complete two rounds for time of:
23 Dumbbell squat cleans at 45 / 25 lbs
23 Burpees
23 Dumbbell walking lunges at 45 / 25 lbs
23 Double-unders
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