Crossfit Guelph

21  Wall Ball
1 Hollow Rock
17 Wall Ball
3 Hollow Rock
15 Wall Ball
5 Hollow Rock
13 Wall Ball
7 Hollow Rock
11 Wall Ball
9 Hollow Rock
9 Wall Ball
11 Hollow Rock
7 Wall Ball
13 Hollow Rock
5 Wall Ball
15 Hollow Rock
3 Wall Ball
19 Hollow Rock
1 Wall Ball

As Many Rounds as Possible in 20 minutes of:

10 Push Ups

20 Double Unders

30 Weighted Overhead Walking Lunges 45#/25#

“Grace”

30 Clean and Jerks 135#/95#

for Time

5 Rounds for time of:

5 Burpees

15 Dumbell Thrusters 45#/30#

Max reps in 1 Minute rounds of:

Row for calories

Box Jumps

D/Us

Burpees

3 rounds. Rest 30 seconds between rounds

“Nate”

AMRAP in 20 minutes

2 Muscle Ups

4 HSPU

8 KB Swings, 2 Pood

Overhead Squat

3-3-3-1-1-1-1-1

Diane has a nasty step sister.

21 15 9

Pull Ups

Dead Lift 225#

Compare to March 9th 09

“The Filthy 50″

50 Box jumps (24″)
50 Jumping pull-ups
50 Kettlebell swings (boys: 24kg; girls: 16kg)
50 Walking lunges
50 Knees to elbows
50 Push press (boys: 45#; girls: 35#)
50 Back extensions
50 Wall ball shots (boys: 20#; girls: 14#)
50 Burpees
50 Double-unders
for time

7 Double Unders

7 Pull Ups

7 Push Ups

Max rounds 20 min.