CrossFit Augusta

“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

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“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips

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Thruster 1-1-1-1-1-1-1 reps
Optional
400m run
10 Thrusters
4 sets for time

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Optional
150 CrossFit Style Swings for time
Finisher: Back Extensions - 3 X 20

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Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Optional
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
 

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Technique & Time
Very early in a CrossFitter’s training development, there is invariably a clear negative association between time and technique. That is, the more precise the athlete’s technique, the worse their times on a given workout. As the athlete progresses, this disparity attenuates and will generally become a positive association—the improving technique brings a new [...]

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Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

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For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Or do
Complete as many rounds in 20 minutes of the following:
10 Clapping Push Ups
15 One Leg Squats
20 Jumping Lunges
25 Situps

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“Mr. Joshua”
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Alternate
“Dirty 30″
30 Air Squats
30 Box Jumps
30 Situps
30 KB Swings
30 Burpees
30 Pullups
30 Wallball

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For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

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