Wednesday 190130
Run or row 5,000 m
Whichever sounds worse.
Row: 21:08
Thursday, January 31, 2019
Monday, January 28, 2019
190128
Sunday 190127
3 rounds for time of:
15 squat cleans
15 ring dips
Men: 135 lb.
Women: 95 lb.
Time: 13:21
Warm-up 10 minute row: 2513m, 1:59.3/500m
Cool-down 10 minute row: 2344m, 2:07.9/500m
3 rounds for time of:
15 squat cleans
15 ring dips
Men: 135 lb.
Women: 95 lb.
Time: 13:21
Warm-up 10 minute row: 2513m, 1:59.3/500m
Cool-down 10 minute row: 2344m, 2:07.9/500m
Labels:
CrossFit
Saturday, January 26, 2019
190126
Saturday 190126
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box
90+90+88=268
Warm-up 10 minute row: 2392m, 2:05.4/500m
Cool-down 10 minute row: 2245m, 2:13.6/500m
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box
90+90+88=268
Warm-up 10 minute row: 2392m, 2:05.4/500m
Cool-down 10 minute row: 2245m, 2:13.6/500m
Labels:
CrossFit
Friday, January 25, 2019
190125
Friday 190125
Clean and jerk 1-1-1-1-1-1-1 reps
135-145-155-165-175-185-195(f)
181218: 145-155-165-175-185-195-205
180526: 135-145-155-165-175-185-190(f)-135.
160417: 175+185+195+185+190+185+185=1300
Warm-up 10 minute row: 2517m, 1:59.1/500m
Cool-down 10 minute row: 2343m, 2:08.0/500m
Clean and jerk 1-1-1-1-1-1-1 reps
135-145-155-165-175-185-195(f)
181218: 145-155-165-175-185-195-205
180526: 135-145-155-165-175-185-190(f)-135.
160417: 175+185+195+185+190+185+185=1300
Warm-up 10 minute row: 2517m, 1:59.1/500m
Cool-down 10 minute row: 2343m, 2:08.0/500m
Labels:
CrossFit
Thursday, January 24, 2019
Tuesday, January 22, 2019
190122
Tuesday 190122
3 rounds for time of:
1 minute of L-sit hold from the ground
2 minutes holding a handstand
500-m row
Time: 22:50. L-sit holds on rings. Handstand against wall.
Warm-up 10 minute row: 2521m, 1:59.0/500m
Cool-down 10 minute row: 2415m, 2:04.2/500m
3 rounds for time of:
1 minute of L-sit hold from the ground
2 minutes holding a handstand
500-m row
Time: 22:50. L-sit holds on rings. Handstand against wall.
Warm-up 10 minute row: 2521m, 1:59.0/500m
Cool-down 10 minute row: 2415m, 2:04.2/500m
Labels:
CrossFit
Sunday, January 20, 2019
190120
“Road Rash”
5 Rounds (On the 5:00):
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches (50/35)
10 Pull-ups
20/14 Calorie Bike
Subbed 20 calorie row. Hang power cleans and jerks Finished each round with with more than 1:53 on the clock. Finished strong.
Warm-up 10 minute row: 2411m, 2:04.4/500m
Cool-down 10 minute row: 2406m, 2:04.6/500m
5 Rounds (On the 5:00):
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches (50/35)
10 Pull-ups
20/14 Calorie Bike
Subbed 20 calorie row. Hang power cleans and jerks Finished each round with with more than 1:53 on the clock. Finished strong.
Warm-up 10 minute row: 2411m, 2:04.4/500m
Cool-down 10 minute row: 2406m, 2:04.6/500m
Labels:
CrossFit
Saturday, January 19, 2019
190119
Friday 190118
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Back squat: 315
Press: 145
Deadlift: 375
Total: 835 lbs.
180804: 820 lbs.
180105: 765 lbs.
101028: 802.5 lbs.
100729: 765 lbs.
100510: 725 lbs.
091109: 675 lbs.
Warm-up 10 minute row: 2369, 2:06.6/500m
Cool-down 10 minute row: 2413, 2:04.3/500m
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Back squat: 315
Press: 145
Deadlift: 375
Total: 835 lbs.
180804: 820 lbs.
180105: 765 lbs.
101028: 802.5 lbs.
100729: 765 lbs.
100510: 725 lbs.
091109: 675 lbs.
Warm-up 10 minute row: 2369, 2:06.6/500m
Cool-down 10 minute row: 2413, 2:04.3/500m
Labels:
CrossFit
Friday, January 18, 2019
190118
Thursday 190117
Strict and for time:
10 pull-ups
20 push-ups
30 squats
Row 2,000 m
15 pull-ups
30 push-ups
45 squats
Row 1,000 m
20 pull-ups
40 push-ups
60 squats
Row 500 m
Time: 30:41. Rows: 7:57.6, 3:57.8, 1:56
Warm-up 10 minute row: 2405m, 2:04.7/500m
Strict and for time:
10 pull-ups
20 push-ups
30 squats
Row 2,000 m
15 pull-ups
30 push-ups
45 squats
Row 1,000 m
20 pull-ups
40 push-ups
60 squats
Row 500 m
Time: 30:41. Rows: 7:57.6, 3:57.8, 1:56
Warm-up 10 minute row: 2405m, 2:04.7/500m
Labels:
CrossFit
Tuesday, January 15, 2019
Sunday, January 13, 2019
Saturday, January 12, 2019
Friday, January 11, 2019
190111
Friday 190111
Cindy, Strict!
Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 honest push-ups
15 squats
13 rounds + 4 strict pull-ups
Warm-up 10 minute row: 2537m, 1:58.2/500m
Cindy, Strict!
Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 honest push-ups
15 squats
13 rounds + 4 strict pull-ups
Warm-up 10 minute row: 2537m, 1:58.2/500m
Labels:
CrossFit
Tuesday, January 8, 2019
190108
Thursday 190103
Deadlift 5-3-3-1-1-1 reps.
Then, practice slowly descending from a handstand.
275-305-335-355-365-375
Warm-up 10 minute row: 2528m, 1:58.6/500m
Deadlift 5-3-3-1-1-1 reps.
Then, practice slowly descending from a handstand.
275-305-335-355-365-375
Warm-up 10 minute row: 2528m, 1:58.6/500m
Labels:
CrossFit
Monday, January 7, 2019
190107
Monday 190107
21-15-9 reps for time of:
Dumbbell clean and jerks
Strict pull-ups
GHD sit-ups
Men: 35-lb. DBs
Women: 25-lb. DBs
Scaled to kipping pull-ups
Time: 11:07
Warm-up 10 minute row: 2554, 1:57.4/500m
Cool-down 10 minute row: 2309, 2:09.9/500m
21-15-9 reps for time of:
Dumbbell clean and jerks
Strict pull-ups
GHD sit-ups
Men: 35-lb. DBs
Women: 25-lb. DBs
Scaled to kipping pull-ups
Time: 11:07
Warm-up 10 minute row: 2554, 1:57.4/500m
Cool-down 10 minute row: 2309, 2:09.9/500m
Labels:
CrossFit
Saturday, January 5, 2019
Friday, January 4, 2019
190104
Wednesday 190102
For time:
9 thrusters
1,000-m row
15 thrusters
1,000-m row
21 thrusters
Men: 65 lb.
Women: 45 lb.
Time: 10:09
Row 1: 3:39.4, 1:49.7/500m
Row 2: 3:46.3, 1:53.1/500m
For time:
9 thrusters
1,000-m row
15 thrusters
1,000-m row
21 thrusters
Men: 65 lb.
Women: 45 lb.
Time: 10:09
Row 1: 3:39.4, 1:49.7/500m
Row 2: 3:46.3, 1:53.1/500m
Labels:
CrossFit
Wednesday, January 2, 2019
190102
Tuesday 190101
Complete as many reps as possible in 12 minutes of:
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.,
8 rounds + 9 pull-ups. Started at 1-2-3.
Warm-up 10 minute row: 2522, 1:58.9/500m
Cool-down 10 minute row: 2324, 2:09.0/500m
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.,
8 rounds + 9 pull-ups. Started at 1-2-3.
Warm-up 10 minute row: 2522, 1:58.9/500m
Cool-down 10 minute row: 2324, 2:09.0/500m
Labels:
CrossFit
Tuesday, January 1, 2019
190101
Sunday 181230
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders
Men: 155 lb.
Women: 105 lb.
Scaled to 115 lb. and 15 calorie row for double-unders.
6 rounds + 1 squat snatch + 2 clean and jerks
Warm-up 10 minute row: 2445, 2:02.6/500m
Cool-down 10 minute row: 2464, 2:01.7/500m
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders
Men: 155 lb.
Women: 105 lb.
Scaled to 115 lb. and 15 calorie row for double-unders.
6 rounds + 1 squat snatch + 2 clean and jerks
Warm-up 10 minute row: 2445, 2:02.6/500m
Cool-down 10 minute row: 2464, 2:01.7/500m
Labels:
CrossFit
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