Sunday, January 25, 2015

Monday 150126

Every 1 min for 8 mins do:
25 Double Unders (Unbroken)s

--Then--

3 rounds for time of:
7 Squat Cleans, 165/105 lbs
14 Ring Dips
Run, 400 m
8 Ball Slams, 50/30 lbs

12 Burpees

Thursday, January 22, 2015

Friday 150123

For time: 
15 Front Squats, 1x bodyweight 
-- then -- 
8 rounds of: 
Run, 200 m 
7 Burpees 
14 AbMat Sit-ups 
-- then -- 
15 Back Squats, 1x bodyweight

Wednesday, January 21, 2015

Thursday 150122

A single L Sit hold for max time

--Then--

Back Extensions 

5-5-5-5-5

 Rest as needed between sets.

-Then--

For time:

14 Handstand Push-ups 

10 Hang Cleans, 115 lbs 

14 Toes-to-bars 

12 Handstand Push-ups 

10 Hang Cleans, 115 lbs 

12 Toes-to-bars 

10 Handstand Push-ups 

10 Hang Cleans, 115 lbs 

10 Toes-to-bars 

8 Handstand Push-ups 

10 Hang Cleans, 115 lbs 

8 Toes-to-bars 

6 Handstand Push-ups 

10 Hang Cleans, 115 lbs 

6 Toes-to-bars

Tuesday, January 20, 2015

Wednesday 150121

4-4-4-4

Overhead Lunges

--Then--

8 rounds for time of: 
20 Alternating Kettlebell Snatches, 35/25 lbs 
Overhead Walking Lunge With Plate, 45/25 lbs, 50 m 
20 Plyo Push-ups 
20 Double Unders

Monday, January 19, 2015

Tuesday 150120

Every 1 min for 5 mins do: 
4 Deadlifts, 65% 1RM 
6 Box Jumps, 30/24 in

-Then--

 Jackie
For time: 
Row, 1000 m 
50 Thrusters, 45/35 lbs 
30 Pull-ups

Sunday, January 18, 2015

Monday 150119

Back squat 
3-3-3-3-3 
 Use the heaviest weight you can for each set. Rest as needed between sets.

--Then--

Every 3 mins for 18 mins do: Run, 400 m 
20 Air Squats 
20 AbMat Sit-ups


Thursday, January 15, 2015

Friday 150116

Press

8-8-8

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

--Then--

CrossFit Games Open 13.4
 
As many reps in 7 mins as you can of:
 
3 Clean & Jerks, 135/95 lbs
3 Toes To Bars
6 Clean & Jerks, 135/95 lbs
6 Toes To Bars
9 Clean & Jerks, 135/95 lbs
9 Toes To Bars
12 Clean & Jerks, 135/95 lbs
12 Toes To Bars
15 Clean & Jerks, 135/95 lbs
15 Toes To Bars
18 Clean & Jerks, 135/95 lbs
18 Toes To Bars
 
If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout.

Wednesday, January 14, 2015

Thursday 150115

Turkish Get Up 
5-5-5 (each arm) 

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

--Then--

Each for time: 
Run: 3x 800 m 
 Rest 3 mins between efforts.

Tuesday, January 13, 2015

Wednesday 150114

Strict Pull-ups 

3x Max Rep 

 Rest as needed between sets.


--then--


For time:

 90 Double Unders 

-- then -- 5 rounds of: 

8 Pistols 

12 Kettlebell Swings, 1.5/1 pood 

8 Ball Slams, 50/30 lbs 

12 Burpees 

-- then -- 

90 Double Unders

Monday, January 12, 2015

Tuesday 150113

Snatch Deadlift + Hang Snatch + Snatch Balance 

1-1-1-1-1 


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


--Then--

Complete as many rounds as possible in 14 mins of: 
Row, 250 m 
15 Power Snatches, 75/45 lbs 
15 Box Jumps, 30/24 in