Strength:
10 minutes to establish a 1RM Shoulder Press
WOD:
'Baseline'
For Time:
Row 500 Meters
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Monday, February 29, 2016
Sunday, February 28, 2016
Saturday, February 27, 2016
Saturday 160227
Strength:
Front Squat
3 x 3 reps @ 87% of 1RM
WOD:
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push-up
1-2-3-4-5-6-7-8-9-10
Hang Power Clean (95/65)
Front Squat
3 x 3 reps @ 87% of 1RM
WOD:
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push-up
1-2-3-4-5-6-7-8-9-10
Hang Power Clean (95/65)
Friday, February 26, 2016
Thursday, February 25, 2016
Thursday 160225
In 20 minutes complete as many rounds as possible:
Run 200 meters
7 Muscle-ups
15 Medicine Ball Clean Wall Balls (men 20lbs/women 14lbs)
Run 200 meters
7 Muscle-ups
15 Medicine Ball Clean Wall Balls (men 20lbs/women 14lbs)
Wednesday, February 24, 2016
Wednesday 160224
MetCon:
100 cal row for time
WOD:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatches (75/55)
Burpees
Shamelessly stolen from Spectra CrossFit. Thanks Donald.
100 cal row for time
WOD:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatches (75/55)
Burpees
Shamelessly stolen from Spectra CrossFit. Thanks Donald.
Tuesday, February 23, 2016
Tuesday 160223
Strength:
Dead-lift
4 x 3 reps @ 87% of 1RM
WOD:
CrossFit Games Open 11.2
Complete as many rounds as possible in 15 mins of:
9 Dead-lifts (155/100 lbs)
12 Push-ups
15 Box Jumps (24/20 in)
Dead-lift
4 x 3 reps @ 87% of 1RM
WOD:
CrossFit Games Open 11.2
Complete as many rounds as possible in 15 mins of:
9 Dead-lifts (155/100 lbs)
12 Push-ups
15 Box Jumps (24/20 in)
Monday, February 22, 2016
Monday 160222
Strength:
10 minutes to establish a1 RM Push Jerk
WOD:
For Time:
21-15-9
Shoulders to overhead @ 70% of push jerk 1 RM
Toes to bar
10 minutes to establish a1 RM Push Jerk
WOD:
For Time:
21-15-9
Shoulders to overhead @ 70% of push jerk 1 RM
Toes to bar
Sunday, February 21, 2016
Saturday, February 20, 2016
Saturday 160220
Three Rounds For Time:
Row 500 Meters
30 Squat Cleans (95/65)
20 Burpee Box Jump Overs
Run 400 Meters
Row 500 Meters
30 Squat Cleans (95/65)
20 Burpee Box Jump Overs
Run 400 Meters
Friday, February 19, 2016
Friday 160219
Strength:
10 minutes to establish a 1RM Front Squat
WOD:
Run 200 Meters
9 Front Squats @ 55% of 1RM
9 Ring Push-ups
Run 300 Meters
15 Front Squats
15 Ring Push-ups
Run 400 Meters
21 Front Squats
21 Ring Push-ups
10 minutes to establish a 1RM Front Squat
WOD:
Run 200 Meters
9 Front Squats @ 55% of 1RM
9 Ring Push-ups
Run 300 Meters
15 Front Squats
15 Ring Push-ups
Run 400 Meters
21 Front Squats
21 Ring Push-ups
Thursday, February 18, 2016
Thursday 160218
'Helen'
Three rounds For Time:
Run 400 Meters
21 Kettlebell Swings (55/35)
12 Pull-ups
Three rounds For Time:
Run 400 Meters
21 Kettlebell Swings (55/35)
12 Pull-ups
Wednesday, February 17, 2016
Wednesday 160217
“Tommy Mac”
Two Rounds For Time
12 Burpees
12 Thrusters (115/75 lbs)
12 Burpees
12 Power Snatch (115/75 lbs)
12 Burpees
12 Push Jerks (115/75 lbs)
12 Burpees
12 Hang Squat Clean (115/75 lbs)
12 Burpees
12 Overhead Squat (115/75 lbs)
Two Rounds For Time
12 Burpees
12 Thrusters (115/75 lbs)
12 Burpees
12 Power Snatch (115/75 lbs)
12 Burpees
12 Push Jerks (115/75 lbs)
12 Burpees
12 Hang Squat Clean (115/75 lbs)
12 Burpees
12 Overhead Squat (115/75 lbs)
Tuesday, February 16, 2016
Tuesday 160216
Strength:
Shoulder Press
3-3-3-3-3
Increase loads on each set.
WOD:
Complete as many reps and rounds in 12 minutes as possible:
3 Power Cleans (165/115)
3 Toes To Bar
6 Power Cleans
6 Toes To Bar
9 Power Cleans
9 Toes To Bar
12 Power Cleans
12 Toes To Bar
15 Power Cleans
15 Toes To Bar
18 Power Cleans
18 Toes To Bar
21 Power Cleans
21 Toes To Bar
Shoulder Press
3-3-3-3-3
Increase loads on each set.
WOD:
Complete as many reps and rounds in 12 minutes as possible:
3 Power Cleans (165/115)
3 Toes To Bar
6 Power Cleans
6 Toes To Bar
9 Power Cleans
9 Toes To Bar
12 Power Cleans
12 Toes To Bar
15 Power Cleans
15 Toes To Bar
18 Power Cleans
18 Toes To Bar
21 Power Cleans
21 Toes To Bar
Monday, February 15, 2016
Monday 160215
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score.
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score.
Sunday, February 14, 2016
Saturday, February 13, 2016
Saturday 160213
From CrossFit Park City:
With a partner, alternating rounds
3 rounds for time:
25 Thrusters (95/65)
25 Pull-ups
*Do each round as a sprint. You rest while your partner works, until each person completes 3 rounds
With a partner, alternating rounds
3 rounds for time:
25 Thrusters (95/65)
25 Pull-ups
*Do each round as a sprint. You rest while your partner works, until each person completes 3 rounds
Friday, February 12, 2016
Friday 160212
3 minute AMRAP
Row 10/7 Calories
5 Ring Dips
3 minute AMRAP
10 Kettlebell Swings (55/35)
20 Double-unders
3 minute AMRAP
Burpee Pull-ups
3 minute AMRAP
3 Power Cleans (155/105)
6 Push-ups
9 Squats
*Rest 3 minutes minutes between AMRAPs
Row 10/7 Calories
5 Ring Dips
3 minute AMRAP
10 Kettlebell Swings (55/35)
20 Double-unders
3 minute AMRAP
Burpee Pull-ups
3 minute AMRAP
3 Power Cleans (155/105)
6 Push-ups
9 Squats
*Rest 3 minutes minutes between AMRAPs
Thursday, February 11, 2016
Thursday 160211
WOD:
Death By:
Dead-lift (225/135)
Box Jump (24 inch/20 inch)
WOD:
For Time:
Row 2,000 meters
Death By:
Dead-lift (225/135)
Box Jump (24 inch/20 inch)
WOD:
For Time:
Row 2,000 meters
Wednesday, February 10, 2016
Wednesday 160210
'Framanda'
For Time:
21 Thrusters (95/65)
9 Muscle-Ups
15 Thrusters
7 Muscle-Ups
9 Thrusters
5 Muscle-Ups
For Time:
21 Thrusters (95/65)
9 Muscle-Ups
15 Thrusters
7 Muscle-Ups
9 Thrusters
5 Muscle-Ups
Tuesday, February 9, 2016
Tuesday 160209
MetCon:
10 x 100 Meter Sprint Rows
Rest 30 seconds between sets
WOD:
For Time:
30 Snatches (95/65)
100 Double-Unders
15 Clean and Jerks (155/105)
50 Double-Unders
10 x 100 Meter Sprint Rows
Rest 30 seconds between sets
WOD:
For Time:
30 Snatches (95/65)
100 Double-Unders
15 Clean and Jerks (155/105)
50 Double-Unders
Monday, February 8, 2016
Sunday, February 7, 2016
Saturday, February 6, 2016
Saturday 150206
Team 'DT'
2 person teams
10 Rounds For Time:
12 Dead-lifts
9 Hang Power Cleans
6 Push Jerks
Men use a 155 lb barbell. Women use a 105 lb barbell.
Partner 1 completes 1 round of DT while partner 2 rests, then switch.
2 person teams
10 Rounds For Time:
12 Dead-lifts
9 Hang Power Cleans
6 Push Jerks
Men use a 155 lb barbell. Women use a 105 lb barbell.
Partner 1 completes 1 round of DT while partner 2 rests, then switch.
Friday, February 5, 2016
Friday 160205
WOD:
Complete as many rounds in 10 minutes as possible.
5 Strict Handstand Push-ups
10 Toes To Bar
15 Kettlebell Swings (55/35)
Strength:
Dead-lift
5-5-5-5
Increase weight on each set
Complete as many rounds in 10 minutes as possible.
5 Strict Handstand Push-ups
10 Toes To Bar
15 Kettlebell Swings (55/35)
Strength:
Dead-lift
5-5-5-5
Increase weight on each set
Thursday, February 4, 2016
Thursday 160204
Row 300 meters
30 Front Squats 95/65
30 lateral burpee over bar
Row 200 meters
20 Front Squats 95/65
20 lateral burpee over bar
Row 100 meters
10 Front Squats 95/65
10 lateral burpee over bar
30 Front Squats 95/65
30 lateral burpee over bar
Row 200 meters
20 Front Squats 95/65
20 lateral burpee over bar
Row 100 meters
10 Front Squats 95/65
10 lateral burpee over bar
Wednesday, February 3, 2016
Wednesday 160203
Strength:
Overhead Squat
3-3-3-3-3
Increase weight on each set
WOD:
Complete as many rounds as possible in 9 minutes
7 Hang Power Snatches (95/65)
4 Ring Muscle-ups
Overhead Squat
3-3-3-3-3
Increase weight on each set
WOD:
Complete as many rounds as possible in 9 minutes
7 Hang Power Snatches (95/65)
4 Ring Muscle-ups
Tuesday, February 2, 2016
Monday, February 1, 2016
Monday 160201
With the clock set @ 17 minutes complete the following:
WOD 1:
12 minutes to complete as many rounds as possible of:
5 Pull-ups
10 Push-ups
15 Squats
With the remaining 5 minutes
WOD 2:
Establish a 1RM Clean & Jerk
WOD 1:
12 minutes to complete as many rounds as possible of:
5 Pull-ups
10 Push-ups
15 Squats
With the remaining 5 minutes
WOD 2:
Establish a 1RM Clean & Jerk
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