Saturday Mash-up

WOD:
Complete the following for time:
1-Lap around the building
2-Handstand Push Ups
3-Box Jumps
4-Push Ups
5-Pull Ups
6-KB Swings
7-Double Unders
8-Wall Balls
9- OH Squats
10-Burpees
11-Push Press
12- Toes to Bar

*complete like the following....
Rnd 1: 1-Lap
Rnd 2: 2-HS Push Ups + 1Lap
Rnd 3: 3-Box Jumps + 2 HSPU + 1 Lap
Rnd 4: 4-Push Ups + 3 Box Jumps + 2 HSPU + 1 Lap...
etc.

KB Swing, Goblet Squat, KB Thruster

Warm Up: 
Run 400m, 100 Single Unders, 20 Air Squats, 20 Hang Cleans (weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts


Group Skill & Mobility:
Bergener Warm-up  ***VIDEO - Bergener Warm Up Demo (courtesy CrossFit HQ)


WOD:  
Tabata Burpees - 8 rounds of as many reps as possible for 20 seconds followed by 10 seconds of rest. Your score is the total number of reps completed in all 8 rounds. ** Reps to beat - 63 - Joe **

Rest for 3 minutes then complete the following for time:


50 Kettle Bell Swings, m53/w35
50 Kettle Bell Goblet Squats, m53/w35  VIDEO:  Goblet Squat  - CrossFit Little Rock
50 Kettle Bell Thrusters, m53/w35


* Post reps for tabata and time to comments.

* "Strong people are harder to kill than weak people, and are more useful in general."
– Mark Ripptoe

* Can you name the 10 General Physical Skills?

Run, Squats, DU's, Pullups, Situps, Burpees

Warm Up: 
Run 400m, 100 Single Unders, 20 Air Squats, 20 Hang Cleans (weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts


Group Skill & Mobility:
Bergener Warm-up  ***VIDEO - Bergener Warm Up Demo (courtesy CrossFit HQ)


WOD:  
Complete the following for time -
Run 800m
30 Squats
100 Double Unders (250 Singles)

30 Pull Ups
Run 800m
30 GHD Sit ups
100 Double Unders 
30 Burpees



* Post time to comments.
* "No, it doesn't ever get any easier. You wouldn't want it to either." - Coach Greg Glassman
* Can you name the 10 General Physical Skills?

WOD: Run, Push Press, Pull-ups

Warm Up: 
Run 400m, 100 Single Unders, 20 Air Squats, 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts


Group Skill & Mobility:
Bergener Warm-up  ***VIDEO - Bergener Warm Up Demo (courtesy CrossFit HQ)


WOD:  
Complete the following for time
Run 800 meters
50 Push Press, m75# / w45#
50 Pull-ups  VIDEO - Kipping Pull up - Courtesy CrossFit Innovate
Run 800 meters


* Post time to comments.

WOD: Deadlifts, Push-ups

Warm Up: 
Run 400m, 100 Single Unders, 20 Air Squats, 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts


Group Skill & Mobility:
Bergener Warm-up  ***VIDEO - Bergener Warm Up Demo (courtesy CrossFit HQ)


WOD:  
Complete the following for time

Deadlift, m225# / w135#, 10-10-10-10-10
Hand Release Push-ups, 50-40-30-20-10

* Post time to comments.

WOD: Row, Run, Jump Crawl, Lunge

Warm Up: 
Run 400m, 100 Single Unders, 20 Air Squats, 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts


Group Skill & Mobility:
Bergener Warm-up  ***VIDEO - Bergener Warm Up Demo (courtesy CrossFit HQ)


WOD:  
Complete the following for time
Row 500 meters
Run 400 meters
Broad Jump 300 meters (2 laps)
Bear Crawl 200 meters
Lunge 100 meters

* Time to beat - 12:00

* Post time to comments.

WOD: Burpees, KB Swings, Box Jumps

Warm Up: 
Run 800, 30 Double Unders/Attemps, 20 Over Head Squats (PVC), 20 GHD Sit Ups, 15 Pull Ups, 10 Hand Stand Attempts

Group Skill, Stretch:
Skill:  Bergener Warm Up  VIDEO: Bergener Warm up


WOD:  10-9-8-7-6-5-4-3-2-1x reps, for time of  

Burpees
Kettle Bell Swings, m53# / w35#
Box Jumps, m24" / w20"

* Post time to comments.