Saturday 170325
Run 5 km
scaled to:
Row: 5,000 meters
Time: 19:41.9
Warm-up 5 minute row: 1233m, 1:58.1/500m
Cool-down 5 minute row: 1161m, 2:09.2/500m
Wednesday, March 29, 2017
Tuesday, March 28, 2017
170328
Friday 170324
Workout 17.5
10 rounds for time of:
9 thrusters
35 double-unders
Men use 95 lb.
Women use 65 lb.
scaled to:
10 rounds for time of:
9 thrusters
70 single-unders
Time: 23:08 (1:15, 1:40, 2:03, 2:18, 2:34, 3:03, 2:20, 2:52, 2:33, 2;27)
Warm-up 10 minute row: 2453m, 2:05.7/500m
Workout 17.5
10 rounds for time of:
9 thrusters
35 double-unders
Men use 95 lb.
Women use 65 lb.
scaled to:
10 rounds for time of:
9 thrusters
70 single-unders
Time: 23:08 (1:15, 1:40, 2:03, 2:18, 2:34, 3:03, 2:20, 2:52, 2:33, 2;27)
Warm-up 10 minute row: 2453m, 2:05.7/500m
Labels:
CrossFit
Monday, March 20, 2017
170320
Monday 170320
Midline March
3 rounds for time of:
25 GHD sit-ups
50-foot handstand walk
50-foot overhead walking lunge, 155 lb.
Scaled to:
3 rounds for time of:
25 GHD sit-ups
50-foot handstand walk
60-foot overhead walking lunge, 45 lb plate.
Time: 13:10
Warm-up 10 minute row: 2374m, 2:06.3/500m
Midline March
3 rounds for time of:
25 GHD sit-ups
50-foot handstand walk
50-foot overhead walking lunge, 155 lb.
Scaled to:
3 rounds for time of:
25 GHD sit-ups
50-foot handstand walk
60-foot overhead walking lunge, 45 lb plate.
Time: 13:10
Warm-up 10 minute row: 2374m, 2:06.3/500m
Labels:
CrossFit
Saturday, March 18, 2017
170318
Friday 170317
Workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Feet on box, pike HSPU
55+55+55+22=187 reps
160802: 55+55+55+28=193 reps
160318: 55+55+55+9=174
Warm-up 10 minute row: 2386m, 2:05.7/500m
Cool-down 10 minute row: 2335m, 2:08.4/500m
Workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Feet on box, pike HSPU
55+55+55+22=187 reps
160802: 55+55+55+28=193 reps
160318: 55+55+55+9=174
Warm-up 10 minute row: 2386m, 2:05.7/500m
Cool-down 10 minute row: 2335m, 2:08.4/500m
Labels:
CrossFit
Friday, March 17, 2017
170317
Thursday 170316
5 rounds for time of:
10 kettlebell clean and jerks, 1.5 pood each
3 muscle-ups
scaled to:
5 rounds for time of:
10 barbell clean and jerks, 115 pounds
3 chest-to-bar pull-ups
3 ring dips
Time: 10:08 (1:27, 1:56, 2:06, 2:24, 2:13)
Warm-up 10 minute row: 2385m, 2:05.7/500m
Cool-down 10 minute row: 2344m, 2:07.9/500m
5 rounds for time of:
10 kettlebell clean and jerks, 1.5 pood each
3 muscle-ups
scaled to:
5 rounds for time of:
10 barbell clean and jerks, 115 pounds
3 chest-to-bar pull-ups
3 ring dips
Time: 10:08 (1:27, 1:56, 2:06, 2:24, 2:13)
Warm-up 10 minute row: 2385m, 2:05.7/500m
Cool-down 10 minute row: 2344m, 2:07.9/500m
Labels:
CrossFit
Wednesday, March 15, 2017
Tuesday, March 14, 2017
170314
Sunday 170312
For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench presses
Row 2,000 meters
10 body-weight bench presses
Time: 24:12, 135 lbs
Warm-up 10 minute row: 2447m, 2:09.1/500m.
For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench presses
Row 2,000 meters
10 body-weight bench presses
Time: 24:12, 135 lbs
Warm-up 10 minute row: 2447m, 2:09.1/500m.
Labels:
CrossFit
Thursday, March 9, 2017
179309
Monday 170306
4 rounds for time of:
15 ring dips
30 GHD sit-ups
Run 400 meters
scaled to:
4 rounds for time of:
15 bar dips
30 abmat sit-ups
Run 400 meters
Time: 13:49 (3:11, 3:19, 3:29, 3:48) sprained left calf on last run
Warm-up 10 minute row: 2351m, 2:07.6/500m
4 rounds for time of:
15 ring dips
30 GHD sit-ups
Run 400 meters
scaled to:
4 rounds for time of:
15 bar dips
30 abmat sit-ups
Run 400 meters
Time: 13:49 (3:11, 3:19, 3:29, 3:48) sprained left calf on last run
Warm-up 10 minute row: 2351m, 2:07.6/500m
Labels:
CrossFit
Wednesday, March 8, 2017
170308
Wednesday 170308
Deadlift 5-5-3-3-3-1-1-1-1 reps
275-315-335-355-365-375-385(f)-385(f)-365(f)
Cool-down 10 minute row: 2316m, 2:09.5/500m
Deadlift 5-5-3-3-3-1-1-1-1 reps
275-315-335-355-365-375-385(f)-385(f)-365(f)
Cool-down 10 minute row: 2316m, 2:09.5/500m
Labels:
CrossFit
Saturday, March 4, 2017
170304
Thursday 170302
Overhead squat 3-3-3-3-3 reps
95-105-115-125-135
Warm-up 10 minute row: 2323m, 2:09.1/500m
Overhead squat 3-3-3-3-3 reps
95-105-115-125-135
Warm-up 10 minute row: 2323m, 2:09.1/500m
Labels:
CrossFit
Friday, March 3, 2017
170303
Friday 170303
Workout 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
subbed 115 lb barbell and chest-to-bar pull-ups
3 rounds.
Warm-up 10 minute row: 2458m, 2:02.0/500m
Cool-down 10 minute row: 2349m, 2:07.7/500m
Workout 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
subbed 115 lb barbell and chest-to-bar pull-ups
3 rounds.
Warm-up 10 minute row: 2458m, 2:02.0/500m
Cool-down 10 minute row: 2349m, 2:07.7/500m
Labels:
CrossFit
Wednesday, March 1, 2017
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