Sweaty Inferno

5 min yoga warm up

AMRAP 15 min:

chin ups - 6 reps

jG pushups - 12 reps

plank front raises (#10 dBs) - 15 reps

# sets:    7

+ 20 min sprints outside  (1:30walk/30s sprint x 10)

360 Rep Badass Workout

5 min yoga warm up

sB squat/leg lift - 50 reps alternating

scorpio pushup - 15 reps each side

burpee knee raises - 30 reps

hanging leglifts - 25 reps each leg

sB clean/backward lunge - 50 reps alternating

plank jump and stretch - 50 reps

flying jump lunge - 50 reps

sBsquat/leg lift - 50 reps alternating

completion time:  24min 02s

 + JR 20 min JR (5s/30s -- 35 rounds)

Girl Gets Hot

5 min yoga warm up

hang cleans (#45) - 80 reps

kB alternate swings (#26) - 60 reps

inverted rows/knee tuck - 40 reps

surfers - 20 reps

bar jump over/knee tuck - 10 reps

completion time: 14min 51s

+ JR 20 min (5s/25s - 40 rounds)

CrossFit Unrivaled 6/22/11 + BONUS!

6 rounds for time:

power cleans (#65) - 5 rep

lateral burpees over bar (and back = 1) = 5 reps

time: 9min

BONUS BURN 2 rounds for time:

handstand chest taps - 10 reps total

sB alt swings (#30) - 10 rep each arm

handstand chest taps - 10 reps total

plank reverse fly (#10) - 10 reps total

time: 7min 47s

total wo time: approx 17min

+ 15 min field sprints -- 3 cone suicide drill:

rest 45s between each drill

# sets completed in 15 min: 11

Danny J's Mustache Mania Challenge

WE NOW INTERRUPT YOUR REGULARLY SCHEDULED WORKOUT FOR SOMETHING FANTASTIC!

Danny-j's Mustache Mania Challenge - Jun 22

100 Jump Rope

20 KB Swings (#26)

75 Jump rope

15 burpees

50 Jump Rope

10 Handstand (or decline) push-ups

25 jump rope

5 dead hang pull-ups

TIME:

round 1: 7min 36s

round 2: 15min 57s

+JR 20 min (5s/35 -- 30 rounds)

Turbo Fat Blaster

5 min yoga warm up

(all exercises performed with #12 weight vest on)

plie jump squats - 30 reps

tapping pushups - 30 reps

fwd/bkwd deep lunges - 30 reps total

v-ups - 30 reps

high knees 5/drop down - 30 reps

leg lifts - 30 reps

mnt. climbers - 60 reps

chair tricep dips - 30 reps

skater jump lunges - 30 reps total

one armasst'd pushups - 30 reps total

completion time: 15min 43s

+       JR 20 min (10/40s -- 24 rounds)

Feelin' Hot!

5/35s - 6 rounds

twisted mnt climbers - 28/26/24

knee hugs - 16/13/14

5/35s - 6 rounds

sB single leg dead lift/row (#30) L - 11/9/9

sB single leg dead lift/row R - 11/10/9

6 min cD:

knees to elbows - 4x

diamond runner pushup - 4x

# sets completed: 9

total WO time: 14 min

       20 min sprints:

       1:30walk/30sprint x 3

       8 min track sprints sprint long/walk bends #rounds = 3

       1:30walk/30sprint x 3