29/1/2014

“Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings

28/1/2014

20′ to find 3RM Back Squat     CrossFit Games 2010 Southeast Regional Event 4 2 rounds 500 mt row 25 burpees   Scores    

27/1/2014

amrap 10′ 5 pull ups 10 push ups 15 squat   5′ rest   amrap 10′ 12 deadlift 70/50 kg 9 hang powe clean 70/50 kg 6 push jerk 70/50 kg

23/1/14

40 reps each double unders kb swings 16kg walking lunges 10kg toes to bar 1 arm db push press 20 kg box jumps 45cm pull ups burpees sumo deadlift high pull kb 24 double unders  

22/1/2014

10′ Clean and Jerk conga line   amrap 15′ 50 wall ball 35 power clean 64/45 kg 20 push jerks 65/45