CrossFit Rx

“DT“

Five rounds for time of:
12 Deadlifts
9 Hang power cleans
6 Push jerks 

Men’s weight: 155#
Women’s weight: 105#

Team CFRX arrives at “the show”

10 Minutes to Find a 1 Rep Max Overhead Squat
 
-then-
 
“Car Bomb”
21-15-9
Chest To Bar Pull Ups
Box Jumps (24″)

Caitlin (a life-long CFRX athlete & the one carrying both the girl & the 70#) in the 2012 CrossFit Southeast Regionals Team Final Event. Way to go C.H.!!

“Training Wheels”
3 Rounds For Time:
20 Power Cleans (135#/95#)
40 Abmat Sit Ups
 
Immediately After The Three Rounds…
 
400 Meter Run or 500 Meter Row
 
Score: Time it takes to complete all three rounds plus the run or row.

Parker putting his functional CrossFit Kid fitness to the test at Sandrock as RX'd...well-done!

For Time:

Run 1 Mile
30 Shoulder Presses (105/75)*

NOTE: No racks. * Every time you put the bar down, complete 20 Double Unders.

1000:

10 Minutes to find 1 rep max Thruster

-then-

“Sphinx”
Start with 400 meter Run. Then 400 meters in between each round.
9-15-21-15-9
Burpees
Push Press (75#/55#)

1100:

**NO “Yobility” today due to Regionals fun. Go outside and play!**

Team WOD

“BEN”

 3 Rounds For Reps Or Time (see note):
20 Sumo Deadlift High Pulls (55/35)
30 Wall Ball Shots (20/14)
20 Pull Ups
30 Box Jumps (24″/20″)
20 Burpees
30 Double Unders
20 KBS (55/35)
400 Meter Run

NOTE: 1st round lasts 3:00 minutes and is scored for total reps. Then rest exactly 2:00. 2nd round lasts 6:00 minutes and is scored for total reps. Then rest exactly 3:00 minutes. 3rd round is for time.

“Filthy Fifty”

For time:

50 Box jumps, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back Extensions (or Good mornings @ 45 pounds)
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double Unders

Compare to 010711.

“Liquid Cocaine”

5 Rounds For Time:
5 Clean and Jerks (155#/105#)
10 Chest To Bar Pull Ups

-then-

50 “bridge-ups”

Sunday "Yo-bility" as RX'd

“Christine”

3 Rounds For Time:
500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps (20″)

NOTE: Sub 50 SDHPs for each row if needed.

-then-

50 V-Ups

CFRX SweetWater 5K Gang...Outstanding!