June 30, 2012
Saturday 120630
2011 CrossFit Games Regional Workout 4
For time:
100 Pull-ups
100 Kettlebell swings (Men 55 lbs, Women 35 lbs)
100 Double-unders
100 Overhead squats (Men 95 lbs, Women 65 lbs)
Post time to responses.
June 2012
June 29, 2012
Friday 120629
800 Meter run
Then 1 minute of each:
Handstand push-ups
Dumbbell walking lunge steps (Men 35 lb dumbbells, Women 25 lb dumbbells)
Box jumps (Men 24” box, Women 20” box)
Wall ball shots (Men 20 lb bal, Women 14 lb ball)
Toes through rings
Dumbbell hang squat clean
Bar dips
Post total time and total reps to responses.
June 28, 2012
Thursday 120628
“G.I. Jane”
For time:
100 Burpee’s with a pull-up to an 8 foot bar.
Post time to responses.
Compare to January 5, 2009.
June 27, 2012
Wednesday 120627
As many rounds as possible in 8 minutes of:
15 Deadlifts (Men 135 lbs, Women 95 lbs)
10 Hang power cleans
5 Push jerks
Post time to responses.
June 26, 2012
Tuesday 120626
“SQT”
3 Rounds for time of:
10 Ground to overhead (Men 95 lbs, Women 65 lbs)
200 yard Shuttle sprint, 50 yards there and back twice
Post time to responses.
