Row for 35 minutes
Every 5 minutes, stop and perform 15 Russian kettlebell swings - 2 pood
7177 meters, 29:55, 2:05.0/500m
161201: 7375 meters, 30:04, 2:02.3/500m
151209: 7151 meters. 2:02.6/500m
Challenge Score:
52,886m
Warm-up 10 minute row: 2367m, 2:06.7/500m
Cool-down 10 minute row: 2245m, 2:13.6/500m
Friday, November 30, 2018
Saturday, November 24, 2018
Friday, November 23, 2018
Thursday, November 22, 2018
181122
Row: Half Marathon (21,097m)
Time: 1:29.13.1, 2:06.8/500m
Challenge Score:
21,097m
Time: 1:29.13.1, 2:06.8/500m
Challenge Score:
21,097m
Labels:
Concept 2 Marathon
Wednesday, November 21, 2018
181121
Sunday 181118
21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups
Men: 24-kg kettlebell
Women: 16-kg kettlebell
Time: 8:33. 50-lb dumbbell snatches.
130618: 11:01. 55-lb dumbbell snatches.
21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups
Men: 24-kg kettlebell
Women: 16-kg kettlebell
Time: 8:33. 50-lb dumbbell snatches.
130618: 11:01. 55-lb dumbbell snatches.
Labels:
CrossFit
Monday, November 19, 2018
181118
Friday 181116
Thruster 5-5-5-5-5 reps
135-145-155-165-170
160917: 140-145-150-155-160
Warm-up 10 minute row: 2374m, 2:06.3/500m
Cool-down 10 minute row: 2315m, 2:09.5/500m
Thruster 5-5-5-5-5 reps
135-145-155-165-170
160917: 140-145-150-155-160
Warm-up 10 minute row: 2374m, 2:06.3/500m
Cool-down 10 minute row: 2315m, 2:09.5/500m
Labels:
CrossFit
Saturday, November 17, 2018
181117
Thursday 181115
5 2-minute rounds of:
15-cal. row
Max strict weighted toes-to-bars
Rest 2 minutes
Men use 8-lb. ball for T2B
Women use 4-lb. ball for T2B
Scaled to strict toes-to-bars
5 2-minute rounds of:
15-cal. row
Max strict weighted toes-to-bars
Rest 2 minutes
Men use 8-lb. ball for T2B
Women use 4-lb. ball for T2B
Scaled to strict toes-to-bars
14+16+14+13+14=71 total
Row: 947m, 3:14. 1:42.4/500m
Warm-up 10 minute row: 2313m, 2:09.7/500m
Cool-down 10 minute row: 2289m, 2:11.0/500m
Warm-up 10 minute row: 2313m, 2:09.7/500m
Cool-down 10 minute row: 2289m, 2:11.0/500m
Labels:
CrossFit
Friday, November 16, 2018
181116
Wednesday 181114
5 rounds for time of:
15 hang squat cleans
30 push-ups
Men: 135 lb.
Women: 95 lb.
Scaled to 115 lb.
Time: 19:50
Warm-up 10 minute row: 2386m, 2:05.7/500m
5 rounds for time of:
15 hang squat cleans
30 push-ups
Men: 135 lb.
Women: 95 lb.
Scaled to 115 lb.
Time: 19:50
Warm-up 10 minute row: 2386m, 2:05.7/500m
Labels:
CrossFit
Tuesday, November 13, 2018
181113
Monday 181112
Front squat 1-1-1-1-1-1-1-1-1-1 reps
Front squat 1-1-1-1-1-1-1-1-1-1 reps
225-235-240-245-250-255-260-225-225-225
180506: 225-235-240-245-250-255-260-265-270-275(f)
171213: 135-185-205-225-235-240-245-250-250-255
170701: 135-165-185-205-225-235-240-245-250
160814: 230-240-250-260-265-266-267-268-269-270
160214: 225-235-245-255-260-261-262-263-264-265
Warm-up 10 minute row: 2485m, 2:00.7/500m
Cool-down 10 minute row: 2314m, 2:09.6/500m
180506: 225-235-240-245-250-255-260-265-270-275(f)
171213: 135-185-205-225-235-240-245-250-250-255
170701: 135-165-185-205-225-235-240-245-250
160814: 230-240-250-260-265-266-267-268-269-270
160214: 225-235-245-255-260-261-262-263-264-265
Warm-up 10 minute row: 2485m, 2:00.7/500m
Cool-down 10 minute row: 2314m, 2:09.6/500m
Labels:
CrossFit
Sunday, November 11, 2018
181111
Sunday 121111
"Clovis"
For time:
Run 10 miles
150 Burpee pull-ups
Partition the run and burpee pull-ups as needed.
Tme: 2:00:29. Paritioned 10 rounds: 1 mile run/15 burpee pull-ups
"Clovis"
For time:
Run 10 miles
150 Burpee pull-ups
Partition the run and burpee pull-ups as needed.
Tme: 2:00:29. Paritioned 10 rounds: 1 mile run/15 burpee pull-ups
Saturday, November 10, 2018
181110
Thursday 181108
10 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds
356 calories, 4854m, 1:32.7/500m
Warm-up 10 minute row: 2362m, 2:07.0/500m
Cool-down 10 minute row: 2314m, 2:09.6/500m
10 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds
356 calories, 4854m, 1:32.7/500m
Warm-up 10 minute row: 2362m, 2:07.0/500m
Cool-down 10 minute row: 2314m, 2:09.6/500m
Labels:
CrossFit
Wednesday, November 7, 2018
181107
Tuesday 181106
4 rounds for time of:
100-ft. walking lunge
30 GHD sit-ups
30 pull-ups
Time: 19:21
Warm-up 10 minute row: 2337m, 2:08.3/500m
Cool-down 10 minute row: 2273m, 2:11.9/500m
4 rounds for time of:
100-ft. walking lunge
30 GHD sit-ups
30 pull-ups
Time: 19:21
Warm-up 10 minute row: 2337m, 2:08.3/500m
Cool-down 10 minute row: 2273m, 2:11.9/500m
Labels:
CrossFit
Tuesday, November 6, 2018
Sunday, November 4, 2018
181104
Wednesday 181031
3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 115 / 75 lb.
Max-calorie row in 20 seconds
Max L-sit hold for time
Start a clock and begin an attempt at each exercise every 3 minutes.
Scaled to 95 lb shoulder press and L-hang.
Strict pull-ups: 10-10-7
Press: 13-14-14
Row: 12-12-12
L-Hang: 35-35-35
209 reps total
Warm-up 10 minute row: 2411m, 2:04.4/500m
Cool-down 10 minute row: 2181m, 2:17.5/500m
3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 115 / 75 lb.
Max-calorie row in 20 seconds
Max L-sit hold for time
Start a clock and begin an attempt at each exercise every 3 minutes.
Scaled to 95 lb shoulder press and L-hang.
Strict pull-ups: 10-10-7
Press: 13-14-14
Row: 12-12-12
L-Hang: 35-35-35
209 reps total
Warm-up 10 minute row: 2411m, 2:04.4/500m
Cool-down 10 minute row: 2181m, 2:17.5/500m
Labels:
CrossFit
Friday, November 2, 2018
181102
Thursday 181025
Deadlift 1-1-1-1-1-1-1 reps
335+355+365+375+385+39+405(PR)=2615 lbs
161209: 315+345+355+365+375+385+395=2535 lbs
160414: 315+345+355+365+375+385+395=2535 lbs
Cool-down 20 minute row: 4573m, 2:11.2/500m
Deadlift 1-1-1-1-1-1-1 reps
335+355+365+375+385+39+405(PR)=2615 lbs
161209: 315+345+355+365+375+385+395=2535 lbs
160414: 315+345+355+365+375+385+395=2535 lbs
Cool-down 20 minute row: 4573m, 2:11.2/500m
Labels:
CrossFit
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