October 25, 2014

In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
1200 Meter Row
100 Dumbbell Ground to Overhead
200 Squats
100 Burpees
1200 Meter Row

(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.)

October 23, 2014

Five sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmer’s Carry x 100 Meters
Rest 60-90 seconds

Complete as many rounds and reps as possible in 4 minutes of:
95/65 lb. Push Press x 10 reps
Pull-ups x 10 reps

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
32/24 kg Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps

October 22, 2014

Three sets, not for time, of:
Pistols x 3-5 reps each leg
Rope Climb x 1-2 ascents
Double-Unders x 40-50 reps

In teams of two, partners alternate whole rounds to complete three each of:
25 Wall Ball Shots
400 Meter Run

October 20, 2014

Take 15-20 minutes to build to a heavy Jerk (Split or Power)

In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:
Man-Makers x 5 reps (55/35 lb)
Power Clean x 3 starting with 135/95lbs, adding 10lbs(M)/5lbs(F) after every round

CrossFit HD – HD Barbell Club – Strength and Conditioning Training Facility serving Metro Atlanta, Chamblee, Brookhaven, Dunwoody, Tucker and Dekalb County — 3292 LaVenture Drive Chamblee, GA 30341