Tuesday, July 7, 2015

Wednesday 150708

Hand Stand Holds
5 rounds of 
Max effort Hand stand holds with a 2 min rest between rounds

--Then--

Tabata Something Else

Tabata Pull-up
Tabata Push-up
Tabata Sit-up (abmat)
Tabata Air Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals.

Monday, July 6, 2015

Tuesday 150707

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

Sunday, July 5, 2015

Monday 150706

Overhead Squat 5-5-5

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

--Then--

For time:
10 Thrusters, 135/95 lbs
50 Double Unders
8 Thrusters, 135/95 lbs
40 Double Unders
6 Thrusters, 135/95 lbs
30 Double Unders
4 Thrusters, 135/95 lbs
20 Double Unders
2 Thrusters, 135/95 lbs

10 Double Unders

Thursday, July 2, 2015

Friday 150703

For time:
Run, 1 mi
-- then --
6 rounds of:
4 Handstand Push-ups
7 Kettlebell Swings
15 Burpees
-- then --

Run, 1 mi

Wednesday, July 1, 2015

Thursday 150702

Heavy Single Power Clean
Work your way up in weight until it feels heavy.  Don't shoot for your max.

--Then--

5 rounds for time of:
10 Power Cleans, 135 lbs

15 Wall Balls, 20 lbs

Tuesday, June 30, 2015

Wednesday 150701

Loredo
6 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run, 400 m

Monday, June 29, 2015

Tuesday 150630

7 RFT: Front Squats and Chest to Bar Pull Ups
7 rounds for time of:
7 Front Squats, 165 lbs

7 Chest to Bar Pull Ups

Sunday, June 28, 2015

Monday 150629

Push Press 3-3-3-3-3

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

--Then--

5 rounds for time of:
12 Push Press, 95/65 lbs
10 Barbell Lunges, 95/65 lbs

8 Power Snatches, 95/65 lbs

Thursday, June 25, 2015

Friday 150626

For time:
21 Thrusters, 95/63 lbs
21 Box Jumps, 24/20 in
15 Thrusters, 95/63 lbs
15 Box Jumps, 24/20 in
9 Thrusters, 95/63 lbs
9 Box Jumps, 24/20 in
6 Thrusters, 95/63 lbs
6 Box Jumps, 24/20 in
3 Thrusters, 95/63 lbs
3 Box Jumps, 24/20 in
21 Row (calories)s
21 Double Unders
15 Row (calories)s
15 Double Unders
9 Row (calories)s
9 Double Unders
6 Row (calories)s
6 Double Unders
3 Row (calories)s

3 Double Unders

Wednesday, June 24, 2015

Thursday 150625

Complete as many rounds as possible in 20 mins of:
2 Muscle Ups
4 Handstand Push Ups

8 Kettlebell Swings, 2/1.5 pood