October 2010

For time: 1200m Run Rest 3:00 800m Run Rest 2:00 400m Run

For time: 25 Double Unders 50 Push-ups (release hands from floor at the bottom) 1 Mile Run 50 Push-ups (release hands from floor at the bottom) 25 Double Unders

5 rounds for load: 2 Clean 2 Front Squat 2 Push Press 3:00 Rest C&J 2-1-1 1.5 Deadlift 3-3-3

Helen 3 rounds for time: 400m Run 21 KBS 53/35 12 Pull-ups

Skill Practice for Total Reps: 3:00 Turkish Get-up 3:00 Rope Climb 3:00 HSPU 3:00 Muscle-up 3:00 Overhead Squat 3:00 Pistol 3:00 Double Unders *1:00 rest between exercises

No Morning Hours 4p-8p Olympic Lifting / Open Gym    

3 rounds for time: 20m Broad Jump 30 Box Jump 24/18 40 Double Unders

For time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Pull-ups Push-ups

3 rounds: 1000m Run 3:00 Rest (add all 3 sprint times for a total score)

CrossFit Total Back Squat 1-1-1 Press 1-1-1 Deadlift 1-1-1 (following a warm-up you have 3 attempts to establish a 1RM)