Thursday, August 21, 2014

Friday 140822

A single Box Jump for max height.

score max height.

--Then--

For time:

15 Squat Cleans, 155 lbs
30 Toes To Bars
30 Box Jumps, 24 in
15 Muscle Ups
30 Dumbbell Push Press, 40 lbs
30 Double Unders 15 Thrusters, 135 lbs
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Post total time.

Wednesday, August 20, 2014

Thursday 140821

Front Squat 2-2-2-2-2

Use the heaviest weight you can for each set. Rest as needed between sets.


"Nancy"

5 rounds for time of:

Run, 400 m
15 Overhead Squats, 95/65 lbs

Tuesday, August 19, 2014

Wednesday 20140819

Shoulder Press 5-5-5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets.

--Then--

EMOM: Kettlebell Swings (Rd. + 2)
          
With a continuously running clock do 2 kettle bell swings the first minute, 4 kettle bell swings the second minute, 6 kettle bell swings the third minuteĆ¢€¦ continuing as long as you are able to fit the required number of swings in that given minute. Score total minutes plus partial round reps completed.

Monday, August 18, 2014

Tuesday 20140818

Find your Turkish Get Up Alternating Arm 1 Rep Max.

--Then--

Karen vs Annie
          
For Time:
30 Wall Balls
20 lbs
50 Double Unders
50 Sit-up (abmat)s
30 Wall Balls 20 lbs
40 Double Unders
40 Sit-up (abmat)s
30 Wall Balls 20 lbs
30 Double Unders
30 Sit-up (abmat)s
30 Wall Balls 20 lbs
20 Double Unders
20 Sit-up (abmat)s
30 Wall Balls 20 lbs
10 Double Unders
10 Sit-up (abmat)s
 

Sunday, August 17, 2014

Monday 140818

8 rounds for time of: 
10 Hang Power Cleans, 115 lbs 
10 Push-up (hand release)s 
Row, 250 m

Thursday, August 14, 2014

Friday 140815

Max set double unders

A single set of Max Double Unders for max reps.
Take 5 minutes to establish a max unbroken set of double unders.
 
--Then--
 
"Shortfalls Chipper"
 
For time:
Rope Climb 60 ft
50 Kettlebell Goblet Squats
40 Row (calories)s
30 Push Press, 95/65 lbs
20 Deadlifts
10 Muscle-ups
20 Back Extensions
30 One Arm Kb Or Db Snatches
40 Double Unders
50 Ball Slams
Run (medicine ball), 600 m

Wednesday, August 13, 2014

Thursday 140814

CrossFit Games Open 11.5

Complete as many rounds as possible in 20 mins of:

5 Power Cleans 145/100 lbs
10 Toes To Bars
15 Wall Balls 20/14 lbs, 10 ft

Tuesday, August 12, 2014

Wednesday 140813

Back Squat Pauses 3-3-3-3-3

Fast down (Bottomed out), 5 second pause, fast up.

--Then--

Row 5K for time

Split into teams for a max effort 5k row.

--OR--

AMRAP 16 mins
50 m Sled Push High Handle 140 lbs

Post total rounds.
Split into groups of three or four, use 35 lbs. per person. switch off as needed completing as many reps as possible.

Monday, August 11, 2014

Tuesday 140812

"PFLDR"

For Time:
100 burpees
--Then --
3 rounds of:
Farmers Walk (Dumbbell ) 45/25 50m
50 ABMAT Sit Ups

Sunday, August 10, 2014

Monday 140811

"Helen"

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups