Crossfitindynorth’s Blog

5 rounds for time:

21 sumo deadlift high pulls 95#/65#
21 ring dips

then: 30 hip extensions

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Skill Work: one-arm kettlebell swings, kettlebell turkish get-up

3-3-3-3-3 Shoulder Press
1-1-1-1-1 Push Jerk

Ab work: 40 partner throwdowns

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“Tillman”

7 rounds for time:

7 deadlifts 315#/210#
200 m run
15 pull-ups

*rest 45 sec between rounds

Ab work: 30 bicycles

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Rest Day

skill work: handstand push-ups, kettlebell

“Michael”

3 rounds for time:

run 800 m sprint
50 back extensions
50 sit-ups

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3 rounds for time of:

250 m row
15 power snatches 95#/65#
30 wall ball shots 20#/14#

“Saturday morning team workout:”

First team to finish wins:

Task: complete 3 rounds of each of the following exercises

1000 m row
75 push-ups
75 wall ball shots

*athlete #1 starts the row while athlete #2 starts 20 lunges and athlete #3 rests.  When athlete #2 completes the 20 lunges they rotate to the row and continue towards the 1000 m task.  Athlete #3 starts 20 lunges while athlete #1 rotates to the rest station.  Once athlete #3 completes their 20 lunges, they all rotate again…athlete #3 continues for the 1000 m, athlete #1 rotates to 20 lunges and athlete #2 rotates to the rest station.   Whichever athlete completes the 1000 m rotates immediately to the next task of 75 push-ups.  The cycle continues until all 3 rounds of all 3 exercises are completed.  

“Quarter Gone Bad”

5 rounds for total reps of:

135#/90# Thrusters, 15 seconds
Rest 45 seconds
50#/33# weighted pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds

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