1000 meter Row
1-5-1 pyramid of:
pull-ups/push-ups/squats/sit-ups

Rest 3 - 5 minutes

15 minutes of:
3   Burpees
6   Pull-ups
9   SDHP

20 minutes of:
10   Thrusters   95lbs/65lbs
10   Toes to bar
10   Sledge Hammer hits
1   Rope climb 18'

1000 meter Row
20   Burpees
10   KB swings
750 meter Row
15   Burpees
15   KB swings
500 meter Row
10   Burpees
20   KB swings
250 meter Row
5   Burpees
25   KB swings

1 thru 20 Push-ups:

20   Slam-ball
20   Sit-ups
1   Push-up

19   Slam-ball
19   Sit-ups
2   Push-ups

18-18-3
17-17-4
16-16-5
15-15-6
14-14-7
13-13-8
12-12-9
11-11-10
10-10-11
9-9-12
8-8-13
7-7-14
6-6-15
5-5-16
4-4-17
3-3-18
2-2-19

1   Slam-ball
1   Sit-up
20   Push-ups

Scale workout to fitness level

"Fran-ish Mix-up"
21 - 15 - 9 - 3 reps of:
300 meter Row
Thrusters
Pull-ups
KB swings

2 person team:
200   Push-press
200   Sit-ups
200   Squats
200   Push-ups
200   Box Jumps
*only one person working at a time

CFLC will again be hosting a TSC in April 4th 2009
to sign up please email us at
info@crossfitlakecountry.com

The TSC is a strength competition consisting
of three events:
A three-attempt powerlifting deadlift
Pullups for max reps
Kettlebell snatches for max reps in a 5:00 time period

There are six classes of competition:
Men's Open Division
Men's Masters Division
Men's Elite Division
Men's Novice Division

Women's Open Division
Women's Novice Division

3 rounds of:
1000 meter Row
50   AbMat Sit-ups
12   Thrusters 95lbs/65lbs
12   KB swings 53lbs/35lbs

500 meter Row
15   Burpees
21   Box Jumps
400 meter Row
17   Burpees
19   Box Jumps
300 meter Row
19   Burpees
17   Box Jumps
200 meter Row
21   Burpees
15   Box Jumps

20 minutes of:
4   Pull-up/Knee to Elbow Combo
8   Thrusters 95lbs/65lbs
12   GHD Sit-ups