Crossfit Buffalo

Monday 103111

Five rounds for time of:
1.5 pood Kettlebell One-arm overhead walking lunge right arm, 12 reps
1.5 pood Kettlebell One-arm overhead walking lunge left arm, 12 reps
12 Pull-ups

Saturday 102911

Ten rounds of:

40 yard sprint

Friday 102811

Press 1-1-1-1-1
Push press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Hey everyone don't forget about the Halloween/One year anniversary party tonight!  We will be starting around 6:00 PM and going till whenever. BYOB and bring a dish to pass as well.  Costumes are optional.  Guests are welcome!  Evening classes will be cancelled and as of now we will be cancelling the 9:00 AM on Saturday as well.  Hope to see you all there!

Wednesday 102611

Five rounds for time of:
315 pound Deadlift, 5 reps
12 Knees-to-Elbows

Tuesday 102511

For time:
Row 1000 meters
24 inch Burpee Box jumps, 30 reps
Row 1000 meters

Monday 102411

21-15-9 reps for time of:
135 pound Overhead Squat
Chest-to-bar Pull-ups

Saturday 102211

As many rounds as possible in 12 minutes of:
185 pound Power clean, 3 reps
30 Double unders

Friday 102111

For time :
20 Handstand Push-ups
40 Ring Pull-ups
2 pood Russian swings, 60 reps
20 pound Wall ball shots, 80 reps
100 Squats

Thursday 102011

Rest Day

Wednesday 101911

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Tuesday 101811

Seven rounds for time of:
95 pound Sumo deadlift high pull, 10 reps
10 Ring-dips

Monday 101711

Three rounds for time of:
45 pound dumbbell Thruster, 10 reps
15 ft Rope Climb, 3 ascents

Saturday 101511

21-15-9 reps for time of:
Pull-ups
Push-ups
Sit-ups
Squats

Friday 101411

For time:
225 pound Deadlift, 10 reps
Walking lunges, 50 steps
225 pound Deadlift, 8 reps
Walking lunges, 40 steps
225 pound Deadlift, 6 reps
Walking lunges, 30 steps
225 pound Deadlift, 4 reps
Walking lunges, 20 stepsof:
225 pound Deadlift, 2 reps
Walking lunges, 10 steps

Thursday 101311

Rest Day

Wednesday 101211

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Tuesday 101111

Three rounds for time of:
135 pound Front squat, 10 reps
10 Burpees

Monday 101011

As many rounds as possible in 10 minutes of:
Row 250 meters
95 pound Push press, 10 reps

Saturday 100811

Five rounds for time of:
Run 400 meters
30 Double unders
20 Box jumps, 24 inch box

Friday 100711

As many reps as possible in 10 minutes of:
1.5 pood kettlebell snatch

You may switch hands as often as needed.

Thursday 100611

Rest Day

Wednesday 100511

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Tuesday 100411

Push jerk 1-1-1-1-1-1-1

Monday 100311

For time:
275 pound Deadlift, 5 reps
Run 300 feet
275 pound Deadlift, 5 reps
Run 600 feet
275 pound Deadlift, 5 reps
Run 900 feet
275 pound Deadlift, 5 reps
Run 1200 feet
275 pound Deadlift, 5 reps
Run 1500 feet

Saturday 100111

For time:
Row 1000
75 ball slams, 20 pound ball
50 Burpees
25 Toes to bar