Warm-up 10:00 row: 2331m, 2:08.7/500m
then:
"Fight Gone Bad” completed with a partner, alternating each minute/movement…… twice.
Three rounds of:
Wall-ball Shots (Reps), 20#/14#
Sumo deadlift high-pull (Reps), 75#/55#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#/55#
Row (Calories)
1-minute rest
“Half Time Break” of 3 minutes.
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
WB: 27+24+19
SDHP: 29+29+22
BJ: 28+25+26
PP: 32+33+34
ROW: 25+23+21
Total: 397 (Imaginary partner)
Cool-down 10:00 row: 2206m, 2:15.9/500m
Sunday, May 31, 2015
Saturday, May 30, 2015
150530
Warm-up 10:00 row: 2372m, 2:06.4/500m
Warm-up
(No Measure)
30 Med Ball Cleans
30 Pushups
Mobility:
w/ Empty Barbell
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat
prepare bar for Incredible Hulk (45, 65, 75, 95, 115)
then
Incredible Hulk (AMRAP – Rounds and Reps)
20 Min AMRAP
5 DeadLift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat
115/70
8 rounds + 5 deadlifts.
Warm-up
(No Measure)
30 Med Ball Cleans
30 Pushups
Mobility:
w/ Empty Barbell
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat
prepare bar for Incredible Hulk (45, 65, 75, 95, 115)
then
Incredible Hulk (AMRAP – Rounds and Reps)
20 Min AMRAP
5 DeadLift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat
115/70
8 rounds + 5 deadlifts.
Cool-down 10:00 row: 2262m, 2:12.6/500m
Labels:
CrossFit
Tuesday, May 26, 2015
150526
Warm-up (No Measure)
500M Row
30 Walking Lunges
30 Situps
30 Squats
20 Pushups
Strength:
Turkish Get Up (3-3-3-1-1-1-1…)
20 Minutes to find heaviest rep on each side
75 lbs each side
then:
15 Min AMRAP
1000M Row Buy-In
-then-
20 KB SDHP
30 Alt Leg KB Lunge
50 AbMat Sit-Up
RX: 20K/16K
RX+: 32K/20K
500M Row
30 Walking Lunges
30 Situps
30 Squats
20 Pushups
Strength:
Turkish Get Up (3-3-3-1-1-1-1…)
20 Minutes to find heaviest rep on each side
75 lbs each side
then:
15 Min AMRAP
1000M Row Buy-In
-then-
20 KB SDHP
30 Alt Leg KB Lunge
50 AbMat Sit-Up
RX: 20K/16K
RX+: 32K/20K
24kg. 2 rounds even.
Labels:
CrossFit
Monday, May 25, 2015
150525
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Time: 55:25 (Rx)
111111: 39:31 (no vest)
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Time: 55:25 (Rx)
111111: 39:31 (no vest)
110817: 47:35 (no vest)
Saturday, May 23, 2015
Friday, May 22, 2015
Wednesday, May 20, 2015
Tuesday, May 19, 2015
150519
Warm-up 10 minute row: 2419m, 2:04.0/500m
Warm-up
(No Measure)
400M Run
30 Air Squats
20 Pushups
30 Situps
20 Pushups
30 Air Squats
20 barbell OHS
Strength
Alternate between sets of overhead squats and strict toe to bar
Overhead Squat (3 Count Pause in bottom position)
5 @ 50% (65)
5 @ 55% (75)
5 @ 60% (95)
3 x 5 @ 65% (115)
Strict Toes-To-Bar (6 x 10)
No kipping; these are to be done in a slow and controlled manner.
then:
5 Rounds
10 Overhead Squats (95/63)
15 Pull-ups
250M Run
20 Min Cap
Time: 16:35 (2:42, 3:18, 3:23, 3:41, 3:38)
Warm-up
(No Measure)
400M Run
30 Air Squats
20 Pushups
30 Situps
20 Pushups
30 Air Squats
20 barbell OHS
Strength
Alternate between sets of overhead squats and strict toe to bar
Overhead Squat (3 Count Pause in bottom position)
5 @ 50% (65)
5 @ 55% (75)
5 @ 60% (95)
3 x 5 @ 65% (115)
Strict Toes-To-Bar (6 x 10)
No kipping; these are to be done in a slow and controlled manner.
then:
5 Rounds
10 Overhead Squats (95/63)
15 Pull-ups
250M Run
20 Min Cap
Time: 16:35 (2:42, 3:18, 3:23, 3:41, 3:38)
Labels:
CrossFit
Sunday, May 17, 2015
150517
Double Shot (AMRAP – Rounds and Reps)
0:00-4:00
50 Double Unders
25 Wall Balls
4:00-8:00
50 Double Unders
30 WallBalls
8:00-12:00
50 Double Unders
35 Wall Balls
12:00-16:00
50 Double Unders
40 WallBalls
16:00-20:00
50 Double Unders
45 Wall Balls
Repeat pattern of 5 more wallballs every 4 minutes until failure to complete within the time cap.
*Once you finish the reps of a given round you must wait to begin the next until the time reaches the next 4 minute mark.
100 singles
4 rounds + 100 singles + 22 wall balls
Then:
1 mile run. Time: 6:33
Warm-up 10 minute row: 2375m, 2:06.3/500m
0:00-4:00
50 Double Unders
25 Wall Balls
4:00-8:00
50 Double Unders
30 WallBalls
8:00-12:00
50 Double Unders
35 Wall Balls
12:00-16:00
50 Double Unders
40 WallBalls
16:00-20:00
50 Double Unders
45 Wall Balls
Repeat pattern of 5 more wallballs every 4 minutes until failure to complete within the time cap.
*Once you finish the reps of a given round you must wait to begin the next until the time reaches the next 4 minute mark.
100 singles
4 rounds + 100 singles + 22 wall balls
Then:
1 mile run. Time: 6:33
Warm-up 10 minute row: 2375m, 2:06.3/500m
Labels:
CrossFit
Friday, May 15, 2015
150515
squat:
5 × 120, 5 × 145, 3 × 175, 5 × 220, 3 × 245, 1+ × 275 (1)
1? × 290 (1)
1? × 305 (1)
Alternate between Back Squat and Ring Dip
Ring Dip [8x10]
Then:
4 Rounds:
500M Row
20 Pushups
15 Box Jumps (24/20)
10 Toes To Bar
Time: 19:03 (4:11, 4:41, 4:49, 5:21)
Warm-up 10 minute row: 2462m, 2:01.8/500m
5 × 120, 5 × 145, 3 × 175, 5 × 220, 3 × 245, 1+ × 275 (1)
1? × 290 (1)
1? × 305 (1)
Alternate between Back Squat and Ring Dip
Ring Dip [8x10]
Then:
4 Rounds:
500M Row
20 Pushups
15 Box Jumps (24/20)
10 Toes To Bar
Time: 19:03 (4:11, 4:41, 4:49, 5:21)
Warm-up 10 minute row: 2462m, 2:01.8/500m
Labels:
CrossFit,
Wendler 5/3/1
Thursday, May 14, 2015
150514
Swim:
Repeat 50m, recover :30s until form/pace deteriorates
0:59, 1:07, 1:11, 1:16, 1:18, 1:19, 1:19, 1:23, 1:21, 1:21 = 12:34
150423: 1:03, 1:05, 1:11, 1:14, 1:15, 1:13, 1:20, 1:16, 1:15, 1:20 = 12:12
Repeat 50m, recover :30s until form/pace deteriorates
0:59, 1:07, 1:11, 1:16, 1:18, 1:19, 1:19, 1:23, 1:21, 1:21 = 12:34
150423: 1:03, 1:05, 1:11, 1:14, 1:15, 1:13, 1:20, 1:16, 1:15, 1:20 = 12:12
Then: Tread water for 10 minutes
Labels:
CrossFit Endurance
Tuesday, May 12, 2015
150512
bench press:
5 × 90, 5 × 115, 3 × 135, 5 × 170, 3 × 190, 1+ × 210 (4)
1? × 225 (1)
10 pull-ups between rounds.
Warm-up 10:00 row: 2297m, 2:10.6/500m
Cool-down 10:00 row: 2288m, 2:11.1/500m
5 × 90, 5 × 115, 3 × 135, 5 × 170, 3 × 190, 1+ × 210 (4)
1? × 225 (1)
10 pull-ups between rounds.
Warm-up 10:00 row: 2297m, 2:10.6/500m
Cool-down 10:00 row: 2288m, 2:11.1/500m
Labels:
Wendler 5/3/1
Monday, May 11, 2015
Saturday, May 9, 2015
150509
deadlift:
5 × 165, 5 × 205, 3 × 245, 3 × 285, 3 × 325, 3+ × 365 (3)
Alternate Deadlifts and Pull-ups
Strict Pull-Ups (6 x 10)
First round strict, rest kipping.
5 × 165, 5 × 205, 3 × 245, 3 × 285, 3 × 325, 3+ × 365 (3)
Alternate Deadlifts and Pull-ups
Strict Pull-Ups (6 x 10)
First round strict, rest kipping.
then:
"DBR"
21-15-9
Deadlift – 225#/155#
Box Jump – 24″/20″
Ring Dip
"DBR"
21-15-9
Deadlift – 225#/155#
Box Jump – 24″/20″
Ring Dip
rest 3 minutes then:
800m run
800m run
DBR: 7:53
800m run: 3:30
Warm-up 10:00 row: 2368m, 2:06.6/500m
800m run: 3:30
Warm-up 10:00 row: 2368m, 2:06.6/500m
Labels:
CrossFit,
Wendler 5/3/1
Friday, May 8, 2015
150508
press:
5 × 65, 5 × 85, 3 × 100, 5 × 125, 3 × 140, 1+ × 155 (3)
then:
5 × 65, 5 × 85, 3 × 100, 5 × 125, 3 × 140, 1+ × 155 (3)
then:
20:00 minutes
Buy-In: 1000M Run
AMRAP
20 Overhead Walking Lunge Steps w/ Plate (45/25)
20 Goblet Squats w/ Plate
20 Pushups on Plate
3 rounds + 20 lunges + 20 squats + 13 push-ups
Warm-up 10:00 row: 2347m, 2:07.8/500m
Cool-down 10:00 row: 2288m, 2:11.1/500m
Buy-In: 1000M Run
AMRAP
20 Overhead Walking Lunge Steps w/ Plate (45/25)
20 Goblet Squats w/ Plate
20 Pushups on Plate
3 rounds + 20 lunges + 20 squats + 13 push-ups
Warm-up 10:00 row: 2347m, 2:07.8/500m
Cool-down 10:00 row: 2288m, 2:11.1/500m
Labels:
CrossFit,
Wendler 5/3/1
Tuesday, May 5, 2015
Monday, May 4, 2015
Saturday, May 2, 2015
150502
squat:
5 × 120, 5 × 145, 3 × 175, 3 × 205, 3 × 235, 3+ × 260 (3)
3? × 275 (3)
Warm-up 10:00 row: 2320m, 2:09.3/500m
Cool-down 10:00 row: 2276m, 2:11.8/500m
5 × 120, 5 × 145, 3 × 175, 3 × 205, 3 × 235, 3+ × 260 (3)
3? × 275 (3)
Warm-up 10:00 row: 2320m, 2:09.3/500m
Cool-down 10:00 row: 2276m, 2:11.8/500m
Labels:
Wendler 5/3/1
Friday, May 1, 2015
150501
Pyramid Double Helen
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
Time: 25:14 (11:58, 9:06, 4:10)
130317: 28:18
100726: 55 pound dumbbell swing. Time: 40:12
Warm-up 10:00 row: 2396m, 2:05.2/500m
Cool-down 10:00 row: 2230m, 2:14.5/500m
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
Time: 25:14 (11:58, 9:06, 4:10)
130317: 28:18
100726: 55 pound dumbbell swing. Time: 40:12
Warm-up 10:00 row: 2396m, 2:05.2/500m
Cool-down 10:00 row: 2230m, 2:14.5/500m
Labels:
CrossFit
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