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Caveman 8 05/27/2013 HOPPEL CROSSFIT Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 44m 13s
Performed as RX
Caveman 8 05/22/2013 HOPPEL CROSSFIT None 3 ROUNDS
200M RUN
15 KB SWINGS #70
15 BURPEES		 10m 55s
Performed as RX
Caveman 8 05/22/2013 HOPPEL CROSSFIT 5K K9 5K
THEN
2MIN MAX REP SIT UPS
2MIN MAX REP PUSH UPS		 29m 15s
Performed as RX
Caveman 8 05/15/2013 HOPPEL CROSSFIT PLATE W/O 5 ROUNDS:
10 O/H SQUATS
10 PLATE SWINGS
10 REVERSE LUNGE TWIST
10 LUNGE THRUST

50 O/H SQUATS W/PVC
50 EVIL WHEELS
1 MILE RUN W/#4 BARS		 20m 00s
Performed as RX
Caveman 8 05/14/2013 HOPPEL CROSSFIT SLAMGIE 100 #50 BAG TO OVERHEAD
100 PUSH UPS
100 SQUATS
100 SIT UPS		 18m 41s
Performed as RX
Caveman 8 05/13/2013 HOPPEL CROSSFIT None 1 ROUND FOR TIME:
800M RUN
50 HR PUSH UPS
800M RUN
50 SIT UPS
400M RUN
50 PULL UPS
400M RUN
50 BURPEES		 27m 34s
Performed as RX
Caveman 8 05/10/2013 HOPPEL CROSSFIT None Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

40, 50, 60, 65, 70 lbs
Performed as RX
Caveman 8 05/10/2013 HOPPEL CROSSFIT None 10, 9, 8 , 7 ....
CLEAN #135
1 ROPE CLIMB AFTER EVERY SET OF CLEANS

REST

10, 9, 8, 7, ....
BODY WEIGHT BENCH
GHD SIT UPS		 10m 45s
Performed as RX
Caveman 8 05/06/2013 HOPPEL CROSSFIT None 5 ROUNDS FOR TIME:

50 AIR SQUATS
30 HR PUSH UPS
15 PULL UPS		 17m 10s
Performed as RX
Caveman 8 05/04/2013 HOPPEL CROSSFIT None 2 MILE RUN 19m 08s
Performed as RX
Caveman 8 05/03/2013 HOPPEL CROSSFIT None 3 MIN AMRAP
10-BENCH PRESS #135
10-DIPS

REST 2 MIN

3 MIN AMRAP
10-POWER CLEANS #135
10-GHD SIT UPS

REST 2 MIN

3 MIN AMRAP
5-BURPEE PULL-UPS
5-KNEES 2 ELBOWS

2 MIN REST

3 MIN AMRAP
1-ROPE CLIMB
10-HR PUSH UPS

TOTAL REPS		 152 reps
Performed as RX
Caveman 8 04/30/2013 HOPPEL CROSSFIT None 2 ROUNDS

400M RUN
25 - PULL UPS
25 - STRAIGHT LEG SIT UPS
800M RUN
25 - BAG TO OVERHEAD
25 - #135 DEADLIFTS		 29m 11s
Performed as RX
Caveman 8 04/26/2013 HOPPEL CROSSFIT None 150 - G-T-O W/#45 PLATE
5 BURPEES EVERY TIME YOU STOP TO REST		 11m 21s
Performed as RX
Caveman 8 04/25/2013 HOPPEL CROSSFIT None Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 HR PUSH UPS
20 GTO #50 BAG
10 Handstand push-ups
Then,
Run 800 meters

 42m 57s
Performed as RX
Caveman 8 04/23/2013 HOPPEL CROSSFIT None 20 WALL BALLS
40 PULL UPS
20 WALL BALLS
40 BOX JUMPS
20 WALL BALLS
40 RING DIPS
20 WALL BALLS
40 KB SWINGS
20 WALL BALLS		 20m 24s
Performed as RX
Caveman 8 04/17/2013 HOPPEL CROSSFIT None 5 RNDS
400M RUN
15-BENCH PRESS #135		 18m 28s
Performed as RX
Caveman 8 04/15/2013 HOPPEL CROSSFIT None Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

 21m 06s
Performed as RX
Caveman 8 04/12/2013 HOPPEL CROSSFIT None 5 RNDS
1 MIN WORK 1 MIN REST OF:

KB SWINGS #70
REST
SIT UPS
REST
HR PUSH UPS
REST		 451 reps
Performed as RX
Caveman 8 04/11/2013 HOPPEL CROSSFIT None For time:
95 pound Thruster, 45 reps
45 Pull-ups

 6m 38s
Performed as RX
Caveman 8 04/10/2013 HOPPEL CROSSFIT Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 8m 49s
Performed as RX
Caveman 8 04/08/2013 HOPPEL CROSSFIT None Complete 2 rounds:

DB Thrusters 50 lbs for 1 minute
Rest 1 minute
Dynamic Push Ups for 1 minute
Rest 1 minute
Ball Slams for 1 minute (40 lbs)
Rest 1 minute
Burpee Box Jumps for 1 minute (20" box)
Rest 1 minute

*Keep Score by Total Number of Reps Complete

 178 reps
Performed as RX
Caveman 8 04/03/2013 HOPPEL CROSSFIT None For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps

 16m 51s
Performed as RX
Caveman 8 04/03/2013 HOPPEL CROSSFIT None 4 ROUNDS FOR TIME

400M RUN
10 KNEES TO ELBOW
20 V SIT UPS
30 LEG LIFTS 		17m 22s
Performed as RX
Caveman 8 03/29/2013 HOPPEL CROSSFIT None 10-9-8-7-6-5-4-3-2-1 of

Burpees
Push ups
Sit ups		 8m 06s
Performed as RX
Caveman 8 03/28/2013 HOPPEL CROSSFIT None 50-40-30-20-10 for time

Single unders
Push ups
Sit ups		 12m 58s
Performed as RX
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