CrossFit Sandringham

Double unders and Deadlifts

admin — Wed, 22 Feb 2012 13:00:41 +0000

42 Double Unders
21 Deadlifts
800m run
30 Double Unders
15 Deadlifts
400m run
18 Double Unders
9 Deadlifts
200m run

10 min AMRAP

admin — Tue, 21 Feb 2012 13:00:56 +0000

A. 4 rounds of 30 sec hold each:
bent arm hang
squat
handstand
L-sit

B. 10 min amrap:
10 burpees
10 pull ups
10 ring dips
30 squats

Get your gun

admin — Mon, 20 Feb 2012 13:00:05 +0000

A. For Time:
150 Double Unders
30 Handstand Push Ups
50 Toes 2 Bar

B. Pistol Practice

CrossFit Total

admin — Sun, 19 Feb 2012 13:00:40 +0000

For total weight:

1 RM Back Squat
1 RM Shoulder Press
1 RM Deadlift

Compare your scores to November 28th

Super Sunday

admin — Sat, 18 Feb 2012 13:00:18 +0000

3 rounds for time:
500m row
20 Wall Ball
15 Double Unders
10 Overhead squats
2 Rope climbs

“Roy”

admin — Fri, 17 Feb 2012 13:00:22 +0000

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.

He is survived by his wife Amy and three children, Michael, Landon and Olivia.

5 rounds for time:
15 Deadlifts (102.5kg / 70.5kg)
20 Box jumps
25 Pull ups

Press it up

admin — Thu, 16 Feb 2012 13:00:57 +0000

A. Press 3 x 8

B. 5 rounds for time:
1 Push Press
1 Pull Up
3 Push Press
3 Pull Ups
5 Push Press
5 Pull Ups