Workout:
Push Jerk
1-1-1-1-1-1-1

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Workout:

Complete as many rounds as you can in twenty minutes of:
60Kg Front Squat, 12 reps
60Kg Sumo Deadlift High Pull, 5 reps
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Compare to October 16th, 2007

Sorry no photos or recent vids, Mac is on the fritz!!!

Workout:

20Kg Thruster, 10 reps
40 Pull-ups
400 meter run
20Kg Thruster, 30 reps
30 Pull-ups
600 meter run
20Kg Thruster, 50 reps
20 Pull-ups
800 meter run

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Workout:
“Nancy”
Five rounds for time of:
400 meter run
45Kg Overhead squat, 15 reps

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A description from a friend: should be on posters for crossfit. the lighting around you is dim, you’re body is hurting, yet you still stand. its very rockyesque….

How not to Overhead Squat (mpg, 56 secs, 8MB)

Workout:
21-18-15-12-9-6-3 reps of
Pull Ups
Front Squat, 40Kg

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Workout:

3 Rounds for time
500m Row
12 Bodyweight Deadlifts
21 Ring Dips

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Workout:
15 Dumbbell Snatch Right Hand
15 Dumbbell Push Press Right Hand
15 Dumbbell Snatch Left Hand
15 Dumbbell Push Press Left Hand
Run 400m
12 Dumbbell Snatch Right Hand
12 Dumbbell Push Press Right Hand
12 Dumbbell Snatch Left Hand
12 Dumbbell Push Press Left Hand
Run 400m
9 Dumbbell Snatch Right Hand
9 Dumbbell Push Press Right Hand
9 Dumbbell Snatch Left Hand
9 Dumbbell Push Press Left Hand
Run 400m

Post weight and times to comments. Rx’d weight is a 20Kg dumbbell

Dumbbell vertical press

A theoretical template for CrossFit programming