CROSSFIT SIMI

January 28

Andy — Sat, 28 Jan 2012 07:07:45 +0000

Surprise Body weight WOD!

Floors almost done!

January 27

Andy — Fri, 27 Jan 2012 07:04:22 +0000

Max effort for 4 mins of:
4 Hang Power Cleans
8 Push Ups
12 Lunges (single count)
Rest 1 minute

Repeat for a total of 5 Rounds.

Ouchie!

January 26

Andy — Thu, 26 Jan 2012 07:02:45 +0000

150 Double Unders

10 Rounds of:

~5 SDHP

~10 KB Swings

~15 Squats

150 Double Unders

January 25

Andy — Wed, 25 Jan 2012 06:46:18 +0000

4 Rounds:
6 Push Press 115/85#’s
12 GI Janes
12 Ball Slams
6 High Box Jumps

January 24

Andy — Tue, 24 Jan 2012 11:06:09 +0000

5 rounds for time

5 handstand pushups

5 Pistols each leg

Shuttle Run

Janaury 23

Andy — Mon, 23 Jan 2012 10:36:37 +0000

5 Power Snatch

15 C2B Pull-Ups

25 Double Unders

AMRAP 15 Mins

January 22

Andy — Sun, 22 Jan 2012 08:10:07 +0000

20 weighted lunges
20 mountain climbers
20 goblet squats
20 push ups
3 rounds

January 21

Andy — Sat, 21 Jan 2012 08:00:05 +0000

10 Deadlift 225/155

20 Box Jumps

Rest 1 min

5 rounds

January 20

Andy — Fri, 20 Jan 2012 08:04:03 +0000

“Ryan”

Five rounds for time of:

7 Muscle-ups

21 Burpees

January 19

Andy — Thu, 19 Jan 2012 07:07:58 +0000

Ball Slams
SDHP 85/55
Box Jumps
Push Press 75/45
Air Squats

1 min of max effort at each station for 5 mins of work = 1 round. 1 minute rest after each round

4 rounds