Tuesday 200128
Front squat 5-5-3-3-3-1-1-1-1 reps
Practice SLIPS for 20 minutes.
185-205-215-225-225-235-245-250-235
No SLIPS.
Warm-up 10:00 row: 2266m, 2:12.3/500m
Tuesday, January 28, 2020
Monday, January 27, 2020
Sunday, January 26, 2020
200126
Fat Biking at CamRock
Distance: 6.03 miles
Time: 1:10:51. 5.1 mph avg.
Elevation Gain: 292 ft.
Distance: 6.03 miles
Time: 1:10:51. 5.1 mph avg.
Elevation Gain: 292 ft.
Labels:
Bike Ride - Fat Tire
Saturday, January 25, 2020
200125
Saturday 200125
3 rounds for time of:
Row 500 meters
12 muscle-ups
scaled:
12 pull-ups/12 ring dips
Time: 12:19
Row: 1:58.2, 1:59.3, 1:54.0
Warm-up 10:00 row: 2168m, 2:18.3/500m
Cool-down 10:00 row: 2232m, 2:14.4/500m
3 rounds for time of:
Row 500 meters
12 muscle-ups
scaled:
12 pull-ups/12 ring dips
Time: 12:19
Row: 1:58.2, 1:59.3, 1:54.0
Warm-up 10:00 row: 2168m, 2:18.3/500m
Cool-down 10:00 row: 2232m, 2:14.4/500m
Labels:
CrossFit
Friday, January 24, 2020
Thursday, January 23, 2020
200123
Thursday 200116
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
♀ 20-in. box, 155 lb.
♂ 24-in. box, 225 lb.
3+3+6+6+9+9+12+12+15+15+11=101 reps
171003: 104 reps
Warm-up 10 minute row: 2320, 2:09.3/500m
Cool-down 10 minute row: 2181, 2:17.5/500m
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
♀ 20-in. box, 155 lb.
♂ 24-in. box, 225 lb.
3+3+6+6+9+9+12+12+15+15+11=101 reps
171003: 104 reps
Warm-up 10 minute row: 2320, 2:09.3/500m
Cool-down 10 minute row: 2181, 2:17.5/500m
Labels:
CrossFit
Tuesday, January 21, 2020
200121
Fat Biking at Moundview Park
Distance: 9.24 miles
Time: 1:08:31. 8.1 mph avg.
Elevation Gain: 322 ft.
Distance: 9.24 miles
Time: 1:08:31. 8.1 mph avg.
Elevation Gain: 322 ft.
Labels:
Bike Ride - Fat Tire
Sunday, January 19, 2020
200119
Fat Biking at Quarry Ridge.
Distance: 6 miles approximate, not timed
Distance: 6 miles approximate, not timed
Labels:
Bike Ride - Fat Tire
Friday, January 17, 2020
200117
Bullet Point Open Workout 20.4
"Equifinality"
"Equifinality"
AMRAP 12:00
100 Pull Ups
100 Goblet Squats (35/26)
100 Single Arm KB Hang Snatch (35/26)
100 Handstand Push Ups
100 KB Burpee Deadlift (35/26)
*Movements can be completed in any order
**Reps can be broken up in any way
100 goblet squats + 100 hang snatches + 10 burpee deadlifts + 26 pull-ups
236 reps.
Warm-up 10 minute row: 2370m, 2:06.5/500m
100 Pull Ups
100 Goblet Squats (35/26)
100 Single Arm KB Hang Snatch (35/26)
100 Handstand Push Ups
100 KB Burpee Deadlift (35/26)
*Movements can be completed in any order
**Reps can be broken up in any way
100 goblet squats + 100 hang snatches + 10 burpee deadlifts + 26 pull-ups
236 reps.
Warm-up 10 minute row: 2370m, 2:06.5/500m
Labels:
CrossFit
Thursday, January 16, 2020
Tuesday, January 14, 2020
Monday, January 13, 2020
200113
Tuesday 160927
Marston
Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees
Scaled to: 315 lbs.
7 rounds + 1 deadlift
160927: 6 rounds + 1 deadlift, 305 lbs.
Warm-up 10 minute row: 2326, 2:08.9/500m
Cool-down 10 minute row: 2176, 2:17.8/500m
Marston
Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees
Scaled to: 315 lbs.
7 rounds + 1 deadlift
160927: 6 rounds + 1 deadlift, 305 lbs.
Warm-up 10 minute row: 2326, 2:08.9/500m
Cool-down 10 minute row: 2176, 2:17.8/500m
Sunday, January 12, 2020
200112
Sunday 200112
4 rounds, each for time, of:
Bike 1 mile
Rest as needed between efforts.
Use a stationary bike, air bike, or find a 1-mile course to repeat each round.
4 rounds, each for time, of:
Bike 1 mile
Rest as needed between efforts.
Use a stationary bike, air bike, or find a 1-mile course to repeat each round.
1:57
2:04
2:20
1:48
On spin bike, gear 14, 14, 16, 11. 29.4 mph avg.
160902: 2:20, 2:23, 2:24, 2:25. Hybrid bike. 27.2 mph avg.
Warm-up 10 minute spin bike: 4.5 miles
Cool-down 10 minute spin bike: 4.0 miles
2:04
2:20
1:48
On spin bike, gear 14, 14, 16, 11. 29.4 mph avg.
160902: 2:20, 2:23, 2:24, 2:25. Hybrid bike. 27.2 mph avg.
Warm-up 10 minute spin bike: 4.5 miles
Cool-down 10 minute spin bike: 4.0 miles
Labels:
CrossFit
Saturday, January 11, 2020
200111
Bullet Point Open Workout 20.2
"30 for 30"
For time:
30 Clean and Jerks (135/95)
30 Box Overs 20″
Time: 5:20
"30 for 30"
For time:
30 Clean and Jerks (135/95)
30 Box Overs 20″
Time: 5:20
CrossFit Warm-Up
3 rounds of:
0:30 Samson Stretch L/R
5 overhead squats, 30 lb.
5back extensions
5 GHD sit-ups
5 pull-ups
5 ring dips
Warm-up 10 minute row: 2256m, 2:12.9/500m
Cool-down 10 minute row: 2186m 2:17.2/500m
3 rounds of:
0:30 Samson Stretch L/R
5 overhead squats, 30 lb.
5back extensions
5 GHD sit-ups
5 pull-ups
5 ring dips
Warm-up 10 minute row: 2256m, 2:12.9/500m
Cool-down 10 minute row: 2186m 2:17.2/500m
Labels:
CrossFit
Wednesday, January 8, 2020
Tuesday, January 7, 2020
200107
Bullet Point Open Workout 20.2
"The Black Night Rises"
For Total Weight:
20 Rep Max Back Squat
1 Rep Max Front Squat
Time Cap: 10 Minutes
205+245=450 lbs.
Warm-up 10 minute row: 2391m, 2:05.4/500m
Cool-down 10 minute row: 2305m 2:10.1/500m
"The Black Night Rises"
For Total Weight:
20 Rep Max Back Squat
1 Rep Max Front Squat
Time Cap: 10 Minutes
205+245=450 lbs.
Warm-up 10 minute row: 2391m, 2:05.4/500m
Cool-down 10 minute row: 2305m 2:10.1/500m
Labels:
CrossFit
Monday, January 6, 2020
200106
“Double Zero”
AMRAP 15:
15/12 Calorie Bike Erg
30 Russian Kettlebell Swings (70/53)
90 Single Unders
4 rounds.
Warm-up 10 minute row: 2391m, 2:05.4/500m
AMRAP 15:
15/12 Calorie Bike Erg
30 Russian Kettlebell Swings (70/53)
90 Single Unders
4 rounds.
Warm-up 10 minute row: 2391m, 2:05.4/500m
Labels:
CrossFit
Saturday, January 4, 2020
Friday, January 3, 2020
200103
Bullet Point Open Workout 20.1
"It's A Trap"
10 Rounds for time (25 minute Time-cap)
1 Minute of Erg*
9 Dumbbell Thruster (50/35)
20 Double-unders
* Athlete's choice Concept2 Bike Erg, Ski Erg, Rower
Score:
1a. Total time to complete, or number of reps + distance completed in the time-cap
1b. Total meters accrued on the erg of choice, if Bike Erg is used divide meters by 2
Scaled: 35 lbs/20 single-unders
Time: 22:45
Distance: 2684m, 1:51.7/500m
Splits: 282+274+271+272+268+267+264+263+261+262
Warm-up 10 minute row: 2340m, 2:08.2/500m
Cool-down 10 minute row: 2253m 2:13.1/500m
"It's A Trap"
10 Rounds for time (25 minute Time-cap)
1 Minute of Erg*
9 Dumbbell Thruster (50/35)
20 Double-unders
* Athlete's choice Concept2 Bike Erg, Ski Erg, Rower
Score:
1a. Total time to complete, or number of reps + distance completed in the time-cap
1b. Total meters accrued on the erg of choice, if Bike Erg is used divide meters by 2
Scaled: 35 lbs/20 single-unders
Time: 22:45
Distance: 2684m, 1:51.7/500m
Splits: 282+274+271+272+268+267+264+263+261+262
Warm-up 10 minute row: 2340m, 2:08.2/500m
Cool-down 10 minute row: 2253m 2:13.1/500m
Labels:
CrossFit
Thursday, January 2, 2020
200102
“Side Hustle”
AMRAP 15:
20 Russian Kettlebell Swings (70/53)
300′ Single Kettlebell Farmers Carry (70/53)
400 Meter Row
Subbed 400m run.
4 rounds. (3:39, 3:40, 3:52, 3:50)
Warm-up 10 minute row: 2346m, 2:07.8/500m
Cool-down 10 minute row: 2238m 2:14.0/500m
AMRAP 15:
20 Russian Kettlebell Swings (70/53)
300′ Single Kettlebell Farmers Carry (70/53)
400 Meter Row
Subbed 400m run.
4 rounds. (3:39, 3:40, 3:52, 3:50)
Warm-up 10 minute row: 2346m, 2:07.8/500m
Cool-down 10 minute row: 2238m 2:14.0/500m
Labels:
CrossFit
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