Fight Gone Bad

Five 5-minute rounds
Rotate every minute for 5 minutes
Rest for 1 minute between rounds:

Kettlebell Swings (35#/25#)
Dead Lift (135#/65#)
Push Press (65#/45#)
Air Squats
Burpees
**Keep a running count of reps for each round!**

We did this workout on 6/30, but with Pull-ups instead of Kettlebells.

WELCOME ROBIN & TARA!!!!

Feel the Burn

courtesy of CrossFit North Santa Cruz 11.13.08

For time:

18-15-12-9-6-3 Front Squats (135#/85#)
3-6-9-12-15-18 Kettle Bell Swings
200m Run after EACH couplette

Post time to comments.

Hump Day

Courtesy of www.crossfithardcore.com 11.12.08

21-18-15-12-9-6-3:

Pullups
Sit-ups
Box Jumps
Push-ups

Odds=200m Run
Evens=100m Run

3-2-1-GO!