3 rounds
50x Ring dips
100x Squats

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3 rounds
Double unders 42-30-18x reps
KB swings (53#/36#) 21-15-9x reps

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Oh yea double under are going to be great, lol

For time
Run 400m
30x Ring dips
30x Sit-ups
30x Thrusters (65#/45#)
30x Push-ups
30x Box jumps
30x KB swings (53#/36#)
Run 400m

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3 rounds
10x Clean & jerks (135#/85#)
50x Double unders

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4 rounds
Pull-ups 21-18-15-12x
Squats 50-40-30-20x
Knees to elbows 21-18-15-12x

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Success is not final, failure is not fatal: it is the courage to continue that counts.

-Winston Churchill

Bulletproof Friday has come again...

In between each excercise perform 5 burpee broad jumps.

I posted from my work CPU sorry no cool font, lol

3 rounds
Row 350m
30x Squats
5x Pull-ups, strict
25x KB swings (53#/36#)
30x Push-ups
20x Thrusters (45#)
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“McGhee”

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

(CrossFit) Mainsite WOD

I recommend going to the main site and watching the video of this awesome WOD.

Again this week is crazy hectic, if anything comes up tomorrow I will do my best to let everyone know well ahead of time…  That being said make sure your hydrate and get mentally prepared.  This will be heavy on the back.  Everyone is getting stronger so DL are going to become an integral part of the Program.

3-2-1-GO!!

Max rounds in 20 minutes
15x Squats
10x Push-ups
5x Pull-ups

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5 rounds
Run 400m
7x BB thrusters (115#/85#)  Scale as needed

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Vern
1 round
50x Pull-ups
Run 400m
100x Push-ups
Run 400m
150x Sit-ups
Run 400m
200x Squats
Run 400m
250x Double-unders

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