press:
5 × 65, 5 × 80, 3 × 95, 5 × 115, 3 × 135, 1+ × 150 (4)
1? × 155 (1)
AMRAP × 115 (9)
then:
10-9-8-7-6-5-4-3-2-1
Back Squat – 135/95
Ring Push-Up
Time: 9:26
Warm-up 10 minute row: 2437m, 2:03.1/500m
Cool-down 10 minute row: 2383m, 2:05.8/500m
Tuesday, September 29, 2015
Monday, September 28, 2015
150928
“Hold On”
For Time:
Unbroken Sets of Deadlifts (225/155)
10.9.8.7.6.5.4.3.2.1
*Bar can only and must be dropped after each completed unbroken set
Time: 4:50
Then:
2 Minute Max Calorie Row: 51. Chain ripped on gear on hard pulls.
Warm-up 10 minute row: 2391m, 2:05.4/500m
Cool-down 10 minute row: 2387m, 2:05.7/500m
For Time:
Unbroken Sets of Deadlifts (225/155)
10.9.8.7.6.5.4.3.2.1
*Bar can only and must be dropped after each completed unbroken set
Time: 4:50
Then:
2 Minute Max Calorie Row: 51. Chain ripped on gear on hard pulls.
Warm-up 10 minute row: 2391m, 2:05.4/500m
Cool-down 10 minute row: 2387m, 2:05.7/500m
Labels:
CrossFit
Saturday, September 26, 2015
150926
squat:
5 × 130, 5 × 160, 3 × 190, 3 × 225, 3 × 255, 3+ × 285 (3)
3? × 300 (3)
then:
3 rounds for time of:
Row 500m
21 Wall Balls 20/14#
12 Pull-ups
time: 12:17 (3:39, 4:15, 4:23)
Warm-up 10 minute row: 2415m, 2:04.2/500m
Cool-down 10 minute row: 2215m, 2:15.4/500m
5 × 130, 5 × 160, 3 × 190, 3 × 225, 3 × 255, 3+ × 285 (3)
3? × 300 (3)
then:
3 rounds for time of:
Row 500m
21 Wall Balls 20/14#
12 Pull-ups
time: 12:17 (3:39, 4:15, 4:23)
Warm-up 10 minute row: 2415m, 2:04.2/500m
Cool-down 10 minute row: 2215m, 2:15.4/500m
Labels:
CrossFit,
Wendler 5/3/1
Friday, September 25, 2015
150925
bench press:
5 × 85, 5 × 110, 3 × 130, 3 × 150, 3 × 170, 3+ × 195 (10)
3? × 205 (3)
3? × 215 (3)
AMRAP × 150 (15)
then:
“Skor”
AMRAP 10:
10 Power Snatch (95/65)
10 Box Jump Overs (24/20)
5 rounds + 2 power snatches
Warm-up 10 minute row: 2385m, 2:05.7/500m
Cool-down 10 minute row: 2310m, 2:09.8/500m
5 × 85, 5 × 110, 3 × 130, 3 × 150, 3 × 170, 3+ × 195 (10)
3? × 205 (3)
3? × 215 (3)
AMRAP × 150 (15)
then:
“Skor”
AMRAP 10:
10 Power Snatch (95/65)
10 Box Jump Overs (24/20)
5 rounds + 2 power snatches
Warm-up 10 minute row: 2385m, 2:05.7/500m
Cool-down 10 minute row: 2310m, 2:09.8/500m
Labels:
CrossFit,
Wendler 5/3/1
Wednesday, September 23, 2015
Tuesday, September 22, 2015
Sunday, September 20, 2015
150920
SUNDAY 150920
Kutschbach
7 rounds for time of:
11 back squats, 185 lb.
10 jerks, 135 lb.
Time: 24:14 (145/115)
Warm-up 10 minute row: 2415m, 2:04.2/500m
Cool-down 10 minute row: 2245m, 2:13.6/500m
Kutschbach
7 rounds for time of:
11 back squats, 185 lb.
10 jerks, 135 lb.
Time: 24:14 (145/115)
Warm-up 10 minute row: 2415m, 2:04.2/500m
Cool-down 10 minute row: 2245m, 2:13.6/500m
Saturday, September 19, 2015
150919
3 ROUNDS:
NOTE: Add 5 Repetitions After Every Top Hold. Continue Until Failure. Rest 2 Minutes Between Rounds
5 Push-ups
Hold Top For 20 Seconds
10 Push-ups
Hold Top For 20 Seconds
15 Push-ups
Hold Top For 20 Seconds
20 Push-ups
Hold Top For 20 Seconds
15/10/10. Still smoked from GHD workout.
NOTE: Add 5 Repetitions After Every Top Hold. Continue Until Failure. Rest 2 Minutes Between Rounds
5 Push-ups
Hold Top For 20 Seconds
10 Push-ups
Hold Top For 20 Seconds
15 Push-ups
Hold Top For 20 Seconds
20 Push-ups
Hold Top For 20 Seconds
15/10/10. Still smoked from GHD workout.
Warm-up 10 minute row: 2374m, 2:06.3/500m
Cool-down 10 minute row: 2324m, 2:09.0/500m
Cool-down 10 minute row: 2324m, 2:09.0/500m
Labels:
CrossFit
Friday, September 18, 2015
150918
press:
5 × 65, 5 × 80, 3 × 95, 3 × 110, 3 × 125, 3+ × 140 (6)
Warm-up 10 minute row: 2303m, 2:10.2/500m
Cool-down 10 minute row: 2313m, 2:09.7/500m
5 × 65, 5 × 80, 3 × 95, 3 × 110, 3 × 125, 3+ × 140 (6)
Warm-up 10 minute row: 2303m, 2:10.2/500m
Cool-down 10 minute row: 2313m, 2:09.7/500m
Labels:
Wendler 5/3/1
Wednesday, September 16, 2015
Sunday, September 13, 2015
Friday, September 11, 2015
150911
squat:
5 × 130, 5 × 160, 3 × 190, 5 × 205, 5 × 240, 5+ × 270 (5)
5? × 285 (5)
Warm-up 10 minute row: 2333m, 2:08.5/500m
Cool-down 10 minute row: 2340m, 2:08.2/500m
5 × 130, 5 × 160, 3 × 190, 5 × 205, 5 × 240, 5+ × 270 (5)
5? × 285 (5)
Warm-up 10 minute row: 2333m, 2:08.5/500m
Cool-down 10 minute row: 2340m, 2:08.2/500m
Labels:
Wendler 5/3/1
Thursday, September 10, 2015
150910
5 rounds for time of:
10 Russian KB Swings 1.5 pood
handstand push-up 1 rep
15 Russian KB Swings 1.5 pood
handstand push-up 2 reps
25 Russian KB Swings 1.5 pood
handstand push-up 3 reps
50 Russian KB Swings 1.5 pood
Rest 3:00 between rounds
3 rounds.
Time: 19:03 (3:49, 3:54, 5:19)
140410: 35:36 (4:13, 4:09, 4:42, 5:03, 5:25)
140314: 36:49 (4:23, 4:46, 5:11, 5:17, 5:10)
10 Russian KB Swings 1.5 pood
handstand push-up 1 rep
15 Russian KB Swings 1.5 pood
handstand push-up 2 reps
25 Russian KB Swings 1.5 pood
handstand push-up 3 reps
50 Russian KB Swings 1.5 pood
Rest 3:00 between rounds
3 rounds.
Time: 19:03 (3:49, 3:54, 5:19)
140410: 35:36 (4:13, 4:09, 4:42, 5:03, 5:25)
140314: 36:49 (4:23, 4:46, 5:11, 5:17, 5:10)
140126: 38:09 (5:01, 5:03, 5:17, 5:20, 5:25)
Warm-up 10 minute row: 2370m, 2:06.6/500m
Cool-down 10 minute row: 2177m, 2:17.8/500m
Warm-up 10 minute row: 2370m, 2:06.6/500m
Cool-down 10 minute row: 2177m, 2:17.8/500m
Labels:
CrossFit
Tuesday, September 8, 2015
150908
bench press:
5 × 85, 5 × 110, 3 × 130, 5 × 140, 5 × 160, 5+ × 180 (13)
5 × 85, 5 × 110, 3 × 130, 5 × 140, 5 × 160, 5+ × 180 (13)
5? × 195 (5)
5? × 205 (5)
AMRAP × 140 (10)
Warm-up 10 minute row: 2333m, 2:08.5/500m
Cool-down 10 minute row: 2340m, 2:08.2/500m
5? × 205 (5)
AMRAP × 140 (10)
Warm-up 10 minute row: 2333m, 2:08.5/500m
Cool-down 10 minute row: 2340m, 2:08.2/500m
Labels:
Wendler 5/3/1
Sunday, September 6, 2015
Saturday, September 5, 2015
150905
FRIDAY 150904
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.
Lost track of rounds. Maybe 19. awful.
Warm-up 10 minute row: 2314m, 2:09.6/500m
Cool-down 10 minute row: 2144m, 2:19.9/500m
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.
Lost track of rounds. Maybe 19. awful.
Warm-up 10 minute row: 2314m, 2:09.6/500m
Cool-down 10 minute row: 2144m, 2:19.9/500m
Labels:
CrossFit
Wednesday, September 2, 2015
Tuesday, September 1, 2015
150901
deadlift:
5 × 165, 5 × 205, 3 × 250, 5 × 270, 5 × 310, 5+ × 350 (1)
5? x 350 (5)
After each round perform 10 toes to bar.
Warm-up 10 minute row: 2373m, 2:06.4/500m
Cool-down 10 minute row: 2259m, 2:12.8/500m
5 × 165, 5 × 205, 3 × 250, 5 × 270, 5 × 310, 5+ × 350 (1)
5? x 350 (5)
After each round perform 10 toes to bar.
Warm-up 10 minute row: 2373m, 2:06.4/500m
Cool-down 10 minute row: 2259m, 2:12.8/500m
Labels:
Wendler 5/3/1
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