In teams of 2 you must complete the following

100 Toes to bar or substitute
150 Burpees
200 Lunges or Squats – your choice

Every 4 minutes, you will have to go to the basketball court with your partner and perform a partner carry down and back.

You may split this up how ever you’d like.  Each partner must perform at least 1 partner carry during the workout.

Post total times to comments.

30 seconds – Max Rep DB Hang Power Cleans + Push Press – 50 lbs
Rest 30 Seconds
30 seconds – Max Reps Weighted pull-ups – 50 lbs
Rest 30 Seconds
30 seconds – Max Reps Burpees
Rest 30 Seconds

*Rest 1 minute between rounds

Post total reps to comments.

Squat 4 x 5 @ 90% of 5 RM + 10 lbs
Fulll Glute Ham Raises 3 x 8-12

As many rounds as possible in 10 minutes of:

3 Push Presses
5 Ball Slams

*For push press, use between 185-225 lbs
*For ball slams, use between 40-60 lbs

Post loads used and rounds completed to comments.

Plyo Push Ups 3 x 10
Floor Press 5 RM
Front Squat 3 RM

Complete 3 rounds:

Max Rep Front Squats @ 75% of 3 RM
50 yards Walking Lunges w/ 45 lbs bar

*Rest 3-5 minutes between rounds.
*Back knee must touch the ground to count as a complete rep.
*Amateur – select a weight you think can handle for 7-12 reps

Post total front squat reps to comments.

“Freddy’s Revenge”

5 Rounds

5 Burpee
7 Shoulder to overhead
9 Back Squat

CrossFit Class @ 6 PM @ SGU Gym

4 Rounds

1 min max Squats
1 min max Strick Sit-ups
1 min max Mountain Climbers

Post time or total reps to comments.

Power Snatch 2 RM, 3×2 @ 92.5% of 2 RM
Full Glute Ham Raises 3 x 6-10

Complete 4 rounds:

1 Minute – Max Rep Sit Up Med Ball Throws w/ 20 lbs
1 Minute – Max Rep True Push Ups
1 Minute – Max Rep Supine Ring Rows
1 Minute – Banded Good Mornings

*Med ball throws are completed by starting in a sit up position 6 feet from the wall with the ball extended overhead. Sit up violently throwing the ball against the wall and repeat.

Post lowest score from each movement to comments

Power Clean 5×3 @ 92.5% of 3 RM from 4-19-13
Weighted Pull Ups 7 RM

As many rounds as possible in 15 minutes:

10 DB Swings – 70#/55#
25 yard One Arm Farmer Walk with DB in rack position – right
10 DB Swings – 70#/55#
25 yard One Arm Farmer Walk with DB in rack position – left

Post rounds completed to comments.

Squat 5 RM, 1 x max reps @ 85% of 5 RM + max reps Full Glute Ham Raises
Close Grip Bench 3 RM

21, 15, 9 reps of:

Bench Press
Parallel Bar Dips

Use body weight for bench

Post times to comments.

Kristen and Jason will be teaching these classes respectively as I have another weekend long selective tomorrow.

3 rounds

10 Lateral jump over a box burpees
20 Lunges (people who want a challenge may put a medicine ball over their head)
Run 400 m

Post total time to comments

2 RM Power Snatch + Max Reps Overhead Squat
*Work up to your 2 RM Power Snatch, before dumping the weight perform a max set of OHS.

Complete 7 rounds:

Handstand Holds for maximum time
10 Supine Ring Pull Ups

Post total time of 7 rounds of handstand holds to comments.