CrossFit San Antonio

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Push Jerk

Five rounds for time of:
15 Push Jerks, (95/65)
15 L pull-ups

Twenty Eight Degrees

For time:
21 Handstand push-ups
400 meter Run
21 Ring Dips
15 Handstand push-ups
400 meter Run
15 Ring Dips
9 Handstand Push-ups
400 meter Run
9 Ring Dips                                                                                                                                                                                               
   

Push Press

Push Press: 5-5-5-5-5
Then:
AMRAP in 12 min of:
Run 100 meters
21 SDHP (Kettlebells)

• Males use 32kg
• Females use 20KG

12 V-Ups

DL+Fran

deadlift 5-5-5-5-5 then FRAN(21-15-9 of thrusters/pullups)

Power Clean

3 rounds for time:

run 800 meters

155 lb power clean,21 reps

Lumberjack 20

In honor of those killed in the Fort Hood shooting last month...

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Snow Day?

Shoulder Press: 3-3-3-3-3-3-3
Then:
5 rounds of 1 min at each station of:
Wall Ball
Sumo Deadlift High Pull
Row

Bench Press

Bench Press: 5-5-5-5-5
Then:
Run 1 mile AND row 1K                                                                                                                                                                                                                                                                                                                                                                                  


   

4X4

AMRAP in 4 min x 4 rounds (rest 1 min after each 4 min round)
4 Box Jumps,
4 Pull-Ups
4 Knees to elbows
4 Push-Ups