CrossFit St. Cloud

5 rounds

Back squat 5-5-5-5-5

1 minute between rounds.

Work up to 80% 1 rep max (1 RM) weight

For time

40 meter farmer carry (2 barbells each 95#/65#)
75x Flutterkicks (4-count)
100x Push-ups
150x Sit-ups

Ah yes, ripping your hands. I hate seeing these pictures. When I was a brand-spanking-new Marine recruit fresh off the bus at Marine Corps Recruit Depot San Diego. The Senior Drill Instructor thrashed the whole platoon for the first time in an area that unfortunately had a good amount of sand that came from crushed dredged coral. The result was a handful (pun intended) of us, myself included, ending up with ripped up palms. That put me on light duty for a week. not fun then, not fun now. There’s really no excuse for tearing calluses. Do callus maintenance,  If you have tender hands or going for max pull-ups or maybe you just you have one hell of a kip, the solution is to tape your hands. it’s simple, and it’s smart:

http://cynergytraining.com/cynergycrossfit/2009/06/05/how-to-tape-your-hands/

Just don’t leave your used tape lying on the gym floor afterward!

5 Rounds

KB push press 35#/26# 21-15-9-7-5
Run 200 meters
Back extensions 5-7-9-15-21
Run 200 meters

Warm-up should include shoulder girdle/back, hamstrings, glutes, short running, high knees work

For time

100x Burpee pull-ups

5 rounds

7x Handstand push-ups
7x Thrusters (105#)
7x Power cleans (105#)

AMRAP in 20 Minutes

15 X wallball 20#/16#
25 X Kettlebell
10 knees to elbows
10 pushups
Row 25 calories

1 round

Run 400m
20x Burpees
Run 800m
15x Burpees
Run 1200m
10x Burpees

Max Rounds

2X squats 135#/95#

Rest 1 minute between rounds

Add 10# each round until failure

5 Rounds

20x Burpees
Row 500m