CrossFit
Strength/Skill Work Turkish Get-ups
WOD
Complete 4 rounds of the following:
As many rounds as possible in 2 minutes of:
8 burpee dumbbell deadlifts
12 box jumps
30 seconds rest
As many rounds as possible in 2 minutes of:
15 squats
9 pull-ups
30 seconds rest
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ICE Training
Snatch Balance: 75% of snatch x 3 x 3
Squat Clean: 85% of Friday’s max x 1 x 4
WOD
Complete 4 rounds of the following:
As many rounds as possible in 2 minutes of:
8 burpee barbell deadlifts (M-175lbs, W-115lbs)
12 high box jumps
30 seconds rest
As many rounds as possible in 2 minutes of:
8 heavy kettlebell swings
10 ring dips
30 seconds rest
Results for 090729 “Bronco”
Chasedy A 4 rnds 8 reps B 8 rnds 26 reps
Ronnie A 8 rnds 8 reps B 10 rnds 27 reps
Katie A 4 rnds 18 reps B 8 rnds 4 reps
Martin A 4 rnds 3 reps B 4 rnds 1 rep
Mark A 5 rnds 16 reps B 8 rnds 18 reps
Daniel T. A 2 rnds 6 reps B 4 rnds
Kimberly A 8 rnds 4 reps B 8 rnds
Red Foot A 4 rnds 10 reps B 6 rnds 21 reps