Burpee Challenge

Burpees. For seven minutes. Go!

Please see link for details.
http://games.crossfit.com/workouts/the-open.

Functional Fitness

5 rounds of:

Deadlift x 9

Power Clean x 6

Push Press x 3

For this one we are going to pair up with a partner of comparable strength and preload 3 bars with weight for the assigned lifts. One partner will work their way through the exercises and upon completion of the push-press their partner will begin working their way down the bars. This allows for a small break between completions. Repeat five times.

WOD - Functional Fitness

Ten rounds for time:
- KB Swings
- AbMat Situps
- Burpees (w/ 6" vertical)

WOD - 5x5

- Flat dumbbell benchpress
- Standing military press
- Cable flies

Core Complex, 3 rounds:
- Toes-to-bar x 10
- Weighted rope-crunches x 20
- Side bends x 10 (ea. side)

WOD - Functional Fitness

4 Rounds of:

15 Power Cleans @ 135lbs

15 Burpees

WOD - Functional Fitness

As fast as possible:

- 1000m C2
- 50 Wall Ball Shots (20 lbs.)
- 50 Box Jumps (24")
- 1 Mile Sprint
- 50 Pullups

Don't stop...just push.

Functional Fitness

10 Rounds:

1 x Wall Climb into Hand Stand Push-Up

4 x Pass Thrus w/ hip extension(1)

8 x Burpees

12 Straight Leg Situps(2)

*1 - On Pass-Thrus you will complete the deep push-up, pass through the bar, and go into a hip extension as opposed to a dip.

*2 - Keeping ankles together, and legs flat on the ground while completing a sit-up. You will reach behind your head and touch the deck after each sit-up.

WOD - 5x5

Five sets, five reps:
- Back squats
- Standing military press
- Flat dumbbell benchpress

WOD - Functional Fitness

10, 9, 8, 7...1:
- Front Squats

Combined with 1, 2, 3, 4...10:
- KB Swings

Post times to comments.

Happy training.

WOD - Functional Fitness

Today's WOD is courtesy of Crossfit.com.

"Desforges"

Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

NOTE: We substituted knees to elbows with toes-to-bar. Happy training.

WOD - "Functional Fitness"

Five rounds for time:
- Deadlift x 5 (70% 1RM)
- Burpee x 10

Thrusters and Sit-ups

50 Barbell Thrusters
50 X-Fit Sit-Ups

3 Minute Break

Repeat

WOD - 5x5

Five sets, five reps of the following:
- Overhead Squats
- Overhead Split/Press (starting in upright rack position)
- Flat Bench

WOD - "Functional Fitness"

10, 9, 8, 7...1:
- Snatches (95 lbs.)
- Box Jumps (24" box)
- *3 Burpees (on the minute)

*Do the WOD with a partner. Once each consecutive minute passes, the individual doing the exercise has to stop what s/he is doing and knock out 3 burpees, then continue with the WOD.

Post overall time to comments.

Happy training.

WOD - Functional Fitness

Endurance focus. Pain is the name of today's game.

As fast as possible:
- 1 mile sprint
- 25 push-press
- 100 MC crunches
- 1000m C2
- 25 push-press
- 100 MC crunches
- 1 mile sprint

Try not to spill your lunch.

WOD - Functional Fitness

This one hurts.

For time (in order):
- 400m Sprint
- 50 Pullups
- 50 Deadlifts (135 lbs)
- 400m Sprint
- 50 Pushups
- 50 XFit Situps
- 400m Sprint
- 50 Pullups
- 50 Deadlifts
- 400m Sprint
- 50 Pushups
- 50 XFit Situps

Post times to comments...good luck with this chipper.