Rest Day

Flying Burpees

Strength

Strict Press

2,2,2

Push Press

3,3,3

WOD

Death by Tabata

Perform

Alternating Tabata Deadlift & Burpee

Deadlift weight 80/50kg

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .
*The entire workout should take 8 minutes

Get organized on this one guys, because when the clock starts your head wont stop spinning. Make sure your prepared to record your scores etc...

5-10min later

Have 2 attempts at MAX reps of ring dips

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MURPH

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

• 1 mile Run (1.6km)
  
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run (1.6km)
  

For time.
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.

28/11/2009

For Time
21 Thrusters
400m run
21 KTE
15 Thrusters
400m run
15 KTE
9 Thrusters
400m run
9 KTE



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27/11/2009

TOP DOG Games

Entries CLOSE 1/12/2009

SKILLS (20MIN)

Skip/Double Unders

L-Sits, Handstands/HSPU

WOD AMRAP 10MIN

15 KB Snatch 24/16kg

12 Pull-Ups

9 Ring Dips

10min rest

3x400m (rest 3min between intervals)

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Rest Day

Motor City CrossFit

Strength

Back Squat

5,5,5

WOD (Courtesy CF Football)

3 Rounds for time

1 Full Gasser

12 Power Cleans 85kg

6 Push-Jerks 85kg

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