Operation Phoenix
CrossFit Games
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Randy
FRIDAY
"Randy"
75 pound Power snatch, 75 reps for time.
Post time to comments.
Holiday Hours for this weekend. 
Make Up Day
Run 10 K
Tuesday
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Monday 090629
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
10 k
WEDNESDAY
Run 10 K
or
One Mile Run
50 Wall Balls
50 Sit Ups
50 Fire Hydrants 25 each leg
50 Mountain Climbers
One Mile Run
Please give yourself 45 min for todays workout.
eva
TUESDAY
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
CROSSFIT TOTAL
Monday
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
OR
10 Push Ups
10 Up and outs
10 Squats
10 Burpees
10 Box Jumps
Run 200 M
AMRAP 20 minutes
YOU KNOW YOU ARE IN A TOUGH ASS GYM WHEN YOU SEE SOMEONE WITH A
MICKEY MOUSE Tattoo!!!
crazy one stuff
Saturday
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
nicole
Friday
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Thrusters
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Rest Day
Make Up any of the past three workouts or try this:
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.
The goal is to complete 100 total thrusters.
Front Squat
tUESDAY
Front squat 3-3-3-3-3 reps
Post loads to comments.
