13 MAY 2012 - AMRAP, KB Snatch, Box Jumps, Ring Dips

HEAVY:
Front Squat
Between each set, complete the following:
10 Hollow Rock
3 Chest-to-Bar Pull-Ups

INTENSITY:
AMRAP, 7 Minutes of:
2 KB Snatch (2p/1.5p)
4 Box Jumps (30/24)
6 Ring Dips

Post rounds to comments

RESET:
Before full recovery from Intensity, complete:
2 Rounds
400m Jog
10 Toes to Bar

12 MAY 2012 - Bear Complex and PYR Box Jumps

HEAVY:
Bear Complex
Use sets, reps, and load based upon Heavy Work to the right
Use your 1RM of Push-Press. For example: 3 Sets, 3 Reps, 90% 1RM would be 3 sets of 3 Reps of the 7 movements of the Bear Complex at 90% of your 1RM Push Press

INTENSITY:
10 Rounds
PYR - Box Jump (24/20)

Find the definition for PYR workouts here

Post your total score for all rounds in the Comments

RESET:
3 Rounds, 60 Seconds Hold each of:
Squat Bridge
Spiderman Lunge, Right
Plank
Spiderman Lunge, Left
Cobra Pose

Then:
Max Reps Clapping Push-Ups

11 MAY 2012 - "Badger"

HEAVY:
Rest Day

INTENSITY:
"Badger"

Complete three rounds for time of:
30 Squat Clean @ 95/65
30 Pull-ups
Run 800 meters


RESET:
Walking Lunge AFAP (As Far As Possible...without taking a break)
Bear Crawl (same distance)
20 Around The Worlds, Alternating direction

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq, December, 2007

10 MAY 2012 - Deadlift and Squat Snatch

HEAVY:
Deadlift
Between each set, do the same number of Bar-Facing Burpees

Squat Snatch
Between each set complete the following:
5 Strict Pull-Ups
5 Kettlebell Swings (2p/1.5p)

INTENSITY:
REST DAY

RESET:
3 Rounds, For Quality of:
50' Bear Crawl
25 Hollow Rocks
50' Broad Jump
25 Dips (Ring, Bench, or otherwise)

09 MAY 2012 - KBS, OHS, Abmat Sit-Up

HEAVY:
Clean and Jerk
After each set, perform the following:
7 Box Jumps (24/20)
2 HSPU

INTENSITY:

6 rds for time of:
6 Kettlebell Swings (2p/1.5p)
9 Overhead Squat (95/65)
12 Abmat Sit-Ups


RESET:
Scorpions, 14 reps (alternating legs)
Cobra Pose, 60 Seconds
Spiderman Lunge and Hold, 60 Seconds each leg
Max Reps Clapping Push-Ups

08 MAY 2012 - Tabata Work - Pull-Ups, Burpees, Air Squat, KB Swings

HEAVY:
Overhead Squat
Between each set, perform the following:
20 Double Unders
5 Strict Pull-Ups

Take no more than 120 seconds rest after completing the last pull-up
See the HEAVY WORK pane to the right for REPS and LOAD --->

INTENSITY:

Using the Tabata format (20 seconds of work followed by 10 seconds of rest), complete:

100 Pull-ups
50 Burpees
100 Squats
50 KB Swings (72/53)


RESET:
2 Rounds, For Quality:
10 Around the Worlds, Right
25 V-Ups
10 Around the Worlds, Left
25 Ground Press w/ 45# Plate

7 MAY 2012 - CF Regionals: Individual Event 5

HEAVY:
Rest Day

INTENSITY:
2012 CrossFit Games Regional: Individual Event 5

Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch

Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.

RESET:
Bench Dip Stretch and Hold for 60 seconds
Push-Up Sag and Stretch for 60 seconds
Plank for 60 seconds
15 Spiderman Lunge Steps