CROSSFIT 2011 REGIONAL WORKOUT

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CrossFit:

For time-
20 Row (calories)s
30 Burpees
40 Two Hand Dumbbell Ground To Overheads, 45 lbs
50 Toes To Bars
Overhead Walking Lunge, 45 lbs, 100 ft
Run, 150 ft

Competition: 35/25 for db, Dirty South bar ok for Toes to bar, 35/25 lb plate for lunge, else rx
Performance: 25/15, knee-hip raises. 25/15 lb plate for overhead lunge, else rx.
Fitness: 10 Cal row, 20 burpees, 30x20/10 lb db to overhead. 40 abmat situps + 40 second bar hold. 10lb plate overhead walking lunge, 150 ft shuttle run.
 

CrossFit Training Camp:

Deadlift 5-5-5
Mini Cindy:
As many rounds as possible in 10 minutes of:
5 Pull-ups
10 Push-ups
15 Squats