All

Challenge of the Week April 29-May 4, 2013

For Time:
Row 25 Calories
25 Thrusters 75/45lbs
25 Sit-ups
25 Push-ups
25 Box Jumps 24/20
25 Pull-ups
25 Wall-balls 20/15lbs

LVL1M: 10 reps each, 55/35lbs, 20/16 step ups, asst. pull-ups
LVL1: 15 reps each, asst. pull-ups, 20/16 box jumps
LVL2: asst. pull-ups
LVL3: RX'd

All

04-29-2013

10min AMRAP of:
6 Squat Cleans 95/65lbs
24 Double Unders

LVL1M: 5min, light weight Hang clean, single skips
LVL1: 8min, 75/55 power clean, double skips
LVL2: Triple skips
LVL3: RX'd

All

04-27-2013

3 Rounds for Time:
20 Pull-ups
20 Push-ups
20 Burpees
20 Squats
20 Walking lunge steps

LVL1M: 2 rounds, 10 reps each, asst. pull-ups
LVL1: 2 rounds, full reps, asst. pull-ups
LVL2: Asst. pull-ups
LVL3: RX'd

All

04-26-2013

100 Box Jumps for Time
24/20

LVL1M: 50 Step ups 20/16
LVL1: 75 @ 20/16
LVL2: RX'd
LVL3: RX'd

All

04-25-2013

4 Rounds for Time of:
250m Row
10 KB Swings 50/35lbs
8 Push Press 85/55lbs

LVL1M: 2 rounds, 35/20lbs KB, light weight push press
LVL1: 40/25lbs, 75/45lbs push press
LVL2: RX'd
LVL3: RX'd sub 16min

All

04-24-2013

5 rounds:

Double Unders 1min/1min Break between
Score is your total number of double unders added together.

LVL1M: 3 rounds, single skips
LVL1, 2 & 3 do it RX'd. Work on those double unders!

All

Challenge of the Week April 22-27, 2013

"Fran"
21-15- and 9 reps, for time of:
95/65lb Thruster
Pull-ups

LVL1M: Light weight, asst. pull-ups
LVL1: 75/45lbs, asst pull-ups
LVL2: asst. pull-ups
LVL3: RX'd

All

04-22-2013

Running:
2x200m/1min rest between
2x400m/2min rest between
1x800m
Record total time including rest

LVL1M: 2x200m
LVL1: 2x200, 1x400m
LVL2: RX'd
LVL3:RX'd

All

Challenge of the Week April 15-19, 2013

Power Clean
Accumulate 5000lbs(men), 3000lbs(women)
Pick your load and get to the goal weight as
quickly as possible. You can't change weight after
starting! Record number of reps and load used.

LVL1M: 2000lbs men, 1000lbs women
LVL1: 3000lbs men, 1500lbs women
LVL2: RX'd
LVL3: RX'd

All

04-19-2013

4 Rounds for Time:
10 Push-ups
10 OH Walking Lunges 35/25lbs
10 Sit-ups
10 OH Walking Lunges
10 Burpees
10 OH Walking Lunges

LVL1M: 2 rounds, no weight
LVL1: 3 rounds, 25/15lbs
LVL2: RX'd
LVL3: RX'd

All

04-18-2013

10min AMRAP of:
10 KB Swings 50/35lbs
200m Run
10 Sit-ups

LVL1M: 5min, 35/20lbs
LVL1: 8min, 45/25lbs
LVL2: RX'd
LVL3: RX'd

All

04-17-2013

4 Rounds for Time:
250m Row
20 Push-ups
30 Double Unders

LVL1M: 2 rounds, single skips
LVL1: 3 rounds, double skips
LVL2: triple skips
LVL3: RX'd

All

04-16-2013

3km Running Time Trial

LVL1M: 1km
LVL1: 2km
LVL2: RX'd
LVL3: Sub 20min

All

04-15-2013

10-9-8-7-6-5-4-3-2-1 reps of:
Ground to Overhead 95/65lbs
Box Jumps 24/20

LVL1M: 6-1 reps, light weight, 20/16 step ups
LVL1: 8-1 reps, 75/45lbs, 20/16 box jumps
LVL2: RX'd
LVL3: RX'd + 28/24 box

All

Challenge of the Week April 8-13, 2013

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

All

04/12/2013

21-15-9 reps of:
Row for Calories
Back Squats 135/95lbs
Sit-ups

LVL1M: light weight
LVL1: 95/65lbs
LVL2: 115/85lbs
LVL3: RX'd

All

04/11/2013

5 rounds for Time:
8 Pistols Squats (per leg)
10 Burpees
12 Pull-ups

LVL1M: 3 rounds, Squats, 5 Burpees, asst. pull-ups
LVL1: 4 rounds, Asst. pistols, asst. pull-ups
LVL2: Asst. Pistols, asst. pull-ups
LVL3: RX'd

All

04/10/2013

Split Jerk
5-5-5-5-5

Post heaviest load.

All

04/09/2013

6 rounds for Time:
100m Run
25 Squats

LVL1M: 2 rounds
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd

All

04/08/2013

4 Rounds for Time of:
10 Box Jumps 24/20
15 Wall Balls 20/15lbs
20 Double Unders

LVL1M: 2 rounds, 20/16 step ups, single skips
LVL1: 3 rounds, 20/16 box jumps, double skips
LVL2: triple skips
LVL3: RX'd

All

Challenge of the Week April 1-6, 2013

CrossFit Games Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

All

04/05/2013

4x2min on/2min off Rowing

All levels.

Post total distance.

All

04/04/2013

4 Rounds for Time:
10 Handstand Push-ups
10 Box Jumps 24/20
10 Squat Jumps

LVL1M: 2 rounds, push-ups, step ups 20/16
LVL1: 3 rounds, pike push-ups,
LVL2: RX'd
LVL3: RX'd + 28/24

All

04/13/2013

4 Rounds for Time of:
200m Run
20 Kettle Bell Swings 50/35lbs

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: RX'd
LVL3: RX'd

All

04/02/2013

3 Rounds for Time of:
250m Row
7 Power Snatch 95/65lbs
10 Toes to Bar

LVL1M: light weight, hanging knee raise
LVL1: 75/45lbs, knees to chest
LVL2: 85/55lbs, knees to chest
LVL3: RX'd

All

04/01/2013

12min AMRAP of:
20 Double Unders
15 Squats
10 Push-ups
5 Pull-ups

LVL1M: 6min, single skips, asst. pull-ups
LVL1: 10min, double skips, asst. pull-ups
LVL2: triple skips, asst. pull-ups
LVL3: RX'd