Wednesday 180131
For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges
Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate
Time: 9:36. knees-to-elbows on floor. 400m run instead of 30-cal. row.
Wednesday, January 31, 2018
Tuesday, January 30, 2018
180130
Tuesday 180130
7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
Time: 11:28 (1:10, 1:22, 1:29, 1:44, 1:50, 2:02, 1:49). Used 50 lbs for deadlifts and 35 lbs for presses.
Warm-up 10 minute row: 2426m, 2:03.6/500m
Cool-down 10 minute row: 2334m, 2:08.5/500m
7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
Time: 11:28 (1:10, 1:22, 1:29, 1:44, 1:50, 2:02, 1:49). Used 50 lbs for deadlifts and 35 lbs for presses.
Warm-up 10 minute row: 2426m, 2:03.6/500m
Cool-down 10 minute row: 2334m, 2:08.5/500m
Sunday, January 28, 2018
180128
8:00 AMRAP
20 medicine ball cleans, 20/14
20 Abmat sit-ups
4 rounds + 4 cleans.
CF L1 Day 2 Workout.
20 medicine ball cleans, 20/14
20 Abmat sit-ups
4 rounds + 4 cleans.
CF L1 Day 2 Workout.
Saturday, January 27, 2018
180127
3 rounds for time of:
95 pound thruster, 15 reps
lateral bar hop burpee, 12 reps
Time: 4:48. Scaled to 75 pounds. All thrusters unbroken.
CF L1 Day 1 Workout.
95 pound thruster, 15 reps
lateral bar hop burpee, 12 reps
Time: 4:48. Scaled to 75 pounds. All thrusters unbroken.
CF L1 Day 1 Workout.
Friday, January 26, 2018
180126
Wednesday 180124
2 rounds for time of:
Run 1 mile
100 sit-ups
Time: 22:38 (7:22, 3:42, 7:49, 3:45)
Warm-up 10 minute row: 2380m, 2:06.8/500m
Cool-down 10 minute row: 2321 m, 2:08.9/500m
2 rounds for time of:
Run 1 mile
100 sit-ups
Time: 22:38 (7:22, 3:42, 7:49, 3:45)
Warm-up 10 minute row: 2380m, 2:06.8/500m
Cool-down 10 minute row: 2321 m, 2:08.9/500m
Monday, January 22, 2018
180122
Friday 180119
18.Zero
21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
Time: 5:56
Warm-up 10 minute row: 2366m, 2:06.8/500m
Cool-down 10 minute row: 2309m, 2:08.9/500m
18.Zero
21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
Time: 5:56
Warm-up 10 minute row: 2366m, 2:06.8/500m
Cool-down 10 minute row: 2309m, 2:08.9/500m
Sunday, January 21, 2018
180121
Saturday 180120
3 rounds for time of:
21-cal. row
12 handstand push-ups
3 rope climbs, 15-ft. rope
Scaled to: lay to 10-foot rope climbs
Time: 11:18 (3:16, 4:03, 3:57)
Warm-up 10 minute row: 2324m, 2:09.0500m
Cool-down 10 minute row: 2460m, 2:01.9/500m
3 rounds for time of:
21-cal. row
12 handstand push-ups
3 rope climbs, 15-ft. rope
Scaled to: lay to 10-foot rope climbs
Time: 11:18 (3:16, 4:03, 3:57)
Warm-up 10 minute row: 2324m, 2:09.0500m
Cool-down 10 minute row: 2460m, 2:01.9/500m
Saturday, January 20, 2018
180120
Thursday 180118
21-15-9 reps for time of:
Push presses
Power cleans
Men: 135 lb.
Women: 95 lb.
Time: 9:57. Broke the push presses 3x7, 3x5, 5,4. Power cleans singles.
Warm-up 10 minute row: 2407m, 2:04.6/500m
Cool-down 10 minute row: 2307m, 2:10.0/500m
21-15-9 reps for time of:
Push presses
Power cleans
Men: 135 lb.
Women: 95 lb.
Time: 9:57. Broke the push presses 3x7, 3x5, 5,4. Power cleans singles.
Warm-up 10 minute row: 2407m, 2:04.6/500m
Cool-down 10 minute row: 2307m, 2:10.0/500m
Thursday, January 18, 2018
Wednesday, January 17, 2018
Tuesday, January 16, 2018
180116
3 rounds for time of:
800m run
30 Russian Kettlebell Swings, 2 pood
30 push-ups
Time: 19:15 (6:03, 6:28, 6:43)
800m run
30 Russian Kettlebell Swings, 2 pood
30 push-ups
Time: 19:15 (6:03, 6:28, 6:43)
Monday, January 15, 2018
Saturday, January 13, 2018
180113
Alternating with a partner, one partner rows while the other performs:
1-2-3-4-5-6-7-8-9-10-11-12
Russian Kettlebell Swings, 2 pood/1.5 pood
Burpees
then:
12-11-10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swings, 2 pood/1.5 pood
Burpees
Time: 44:48, 9770m
1-2-3-4-5-6-7-8-9-10-11-12
Russian Kettlebell Swings, 2 pood/1.5 pood
Burpees
then:
12-11-10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swings, 2 pood/1.5 pood
Burpees
Time: 44:48, 9770m
Friday, January 12, 2018
Thursday, January 11, 2018
180111
Thursday 180111
21-15-9 reps for time of:
Deadlifts
Box jumps
Men: 315 lb., 30-in. box
Women: 205 lb., 24-in. box
285 lbs, 30-in box.
Time: 9:01
Warm-up 10 minute row: 2343m, 2:08.0/500m
21-15-9 reps for time of:
Deadlifts
Box jumps
Men: 315 lb., 30-in. box
Women: 205 lb., 24-in. box
285 lbs, 30-in box.
Time: 9:01
Warm-up 10 minute row: 2343m, 2:08.0/500m
Wednesday, January 10, 2018
180110
5 rounds for time of:
400-meter run
15 Russian Kettlebell swings, 2 pood
15 push-ups
Time: 14:15 (2:39, 2:44, 2:53, 2:59, 2:58)
Warm-up 10 minute row: 2357m, 2:07.2/500m
400-meter run
15 Russian Kettlebell swings, 2 pood
15 push-ups
Time: 14:15 (2:39, 2:44, 2:53, 2:59, 2:58)
Warm-up 10 minute row: 2357m, 2:07.2/500m
Monday, January 8, 2018
180108
Sunday 180107
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
3879m, 1:36.6/500m
Warm-up 10 minute row: 2332m, 2:08.6/500m
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
3879m, 1:36.6/500m
Warm-up 10 minute row: 2332m, 2:08.6/500m
Friday, January 5, 2018
180105
Wednesday 180103
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Back squat: 285
Press: 125
Deadlift: 355
Warm-up 10 minute row: 2245m, 2:13.6/500m
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Back squat: 285
Press: 125
Deadlift: 355
Warm-up 10 minute row: 2245m, 2:13.6/500m
Thursday, January 4, 2018
180104
Tuesday 180102
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Time: 19:25 (5:53, 7:49, 3:05, 2:37) Push-up time included a ~0:30 second change of venue away from the squat rack.
160714: 20:36 (6:09, 7:31, 3:52, 3:03)
120409: 22:10 (8:10,6:44,3:51,3:24)
110412: 27:07
100730: 33:00
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Time: 19:25 (5:53, 7:49, 3:05, 2:37) Push-up time included a ~0:30 second change of venue away from the squat rack.
160714: 20:36 (6:09, 7:31, 3:52, 3:03)
120409: 22:10 (8:10,6:44,3:51,3:24)
110412: 27:07
100730: 33:00
Tuesday, January 2, 2018
180102
Sunday 171231
Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for time
scaled to regular weighted pull-ups: 25-45-70-85-70
dips: 35-45-55-70-85
mile: 5:52
Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for time
scaled to regular weighted pull-ups: 25-45-70-85-70
dips: 35-45-55-70-85
mile: 5:52
Monday, January 1, 2018
180101
Saturday 171230
Complete as many rounds as possible in 12 minutes of:
155-lb. squat snatch, 1 rep
155-lb. clean and jerks, 3 reps
30 double-unders
scaled to:
Complete as many rounds as possible in 12 minutes of:
115-lb. squat snatch, 1 rep
115-lb. clean and jerks, 3 reps
250m row
6 rounds + 1 squat snatch + 3 clean and jerks.
Warm-up 10 minute row: 2422m, 2:03.8/500m
Cool-down 10 minute row: 2471, 2:01.4/500m
Complete as many rounds as possible in 12 minutes of:
155-lb. squat snatch, 1 rep
155-lb. clean and jerks, 3 reps
30 double-unders
scaled to:
Complete as many rounds as possible in 12 minutes of:
115-lb. squat snatch, 1 rep
115-lb. clean and jerks, 3 reps
250m row
6 rounds + 1 squat snatch + 3 clean and jerks.
Warm-up 10 minute row: 2422m, 2:03.8/500m
Cool-down 10 minute row: 2471, 2:01.4/500m
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