AMRAP in 15 minutes
5 handstand push-ups
10 dead lifts @ 183/135#
15 box jumps @ 24"/20"
Monday, December 30, 2013
Hammer
5 rounds
5 power cleans @ 135/95#
10 front squats @ 135/95# (no racks)
5 jerks @ 135/95#
20 pull-ups
Rest 90 seconds between rounds
Score: each rounds time and total time
5 rounds
5 power cleans @ 135/95#
10 front squats @ 135/95# (no racks)
5 jerks @ 135/95#
20 pull-ups
Rest 90 seconds between rounds
Score: each rounds time and total time
Monday, December 30, 2013
Hammer
5 rounds
5 power cleans @ 135/95#
10 front squats @ 135/95# (no racks)
5 jerks @ 135/95#
20 pull-ups
Rest 90 seconds between rounds
Score: each rounds time and total time
5 rounds
5 power cleans @ 135/95#
10 front squats @ 135/95# (no racks)
5 jerks @ 135/95#
20 pull-ups
Rest 90 seconds between rounds
Score: each rounds time and total time
Friday, December 27, 2013
For time:
On a running clock:
100 double unders
Then
21-15-9
Ring dips
Deadlift @ 185/135#
Then
100 double unders
Clock stops
Score: time
Thursday, December 26, 2013
6 rounds for time
400 meter run
25 wall ball shots 20/14# to 10'/9' target
400 meter run
25 wall ball shots 20/14# to 10'/9' target
Tuesday, December 24, 2013
Thanks Chris Coates for the 12 Days of Christmas WOD!
For Time: Weight (70/45#)
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull
This is the 12 Days of Christmas Barbell Style. You start off with the first repetition at Deadlift and then before moving on to the Hang Power Cleans you must repeat the Deadlift. Then before going to the Front Squat, you must perform DL, HPC, then FS. Before going to Shoulder Press you must do 1DL, 2HPC, 3FS,then 4 Shoulder Press, and so on throughout the entire WOD.
For Time: Weight (70/45#)
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull
This is the 12 Days of Christmas Barbell Style. You start off with the first repetition at Deadlift and then before moving on to the Hang Power Cleans you must repeat the Deadlift. Then before going to the Front Squat, you must perform DL, HPC, then FS. Before going to Shoulder Press you must do 1DL, 2HPC, 3FS,then 4 Shoulder Press, and so on throughout the entire WOD.
Monday, December 23, 2013
CrossFit Open WOD 11.6
Complete as many reps as possible in 7 minutes of the following rep scheme:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Complete as many reps as possible in 7 minutes of the following rep scheme:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Thursday, December 19, 2013
5 rounds for time
10 hand release push-ups
20 Kettlebell swings @ 53/35#
30 air squats
50 double unders
10 hand release push-ups
20 Kettlebell swings @ 53/35#
30 air squats
50 double unders
Wednesday, December 18, 2013
For 10 minutes:
Alternating every 30 seconds:
As many reps as possible of power snatch @ 95/65#
As many reps as possible of pull-ups
Alternating every 30 seconds:
As many reps as possible of power snatch @ 95/65#
As many reps as possible of pull-ups
Monday, December 16, 2013
CrossFit Open WOD 11.5
AMRAP in 20 minutes
AMRAP in 20 minutes
5 power cleans @ 145/100#
10 toes to bar
15 wall ball shots @ 20/14# to 10'/9' target
Thursday, December 12, 2013
Oly total!
Snatch 1 Rep Max
Rest as much as needed
Clean and jerk 1 Rep Max
Score: snatch weight/c&j weight (bonus points for reporting your weight in kilos)
My intention is for these lifts to be from the ground, full squat depth, split jerk. If you are not comfortable with full oly lifts, you may do power lifts or start from the hang, just please annotate what you performed. Ex. Hang power snatch 135#/clean + power jerk 170#
Clean=squat clean
Snatch=squat snatch
Jerk=split jerk
Power jerk=push jerk
Hang=not starting the lift from the floor
You can always search YouTube for video examples.
Don't forget to report your maxes on the Facebook post!
Snatch 1 Rep Max
Rest as much as needed
Clean and jerk 1 Rep Max
Score: snatch weight/c&j weight (bonus points for reporting your weight in kilos)
My intention is for these lifts to be from the ground, full squat depth, split jerk. If you are not comfortable with full oly lifts, you may do power lifts or start from the hang, just please annotate what you performed. Ex. Hang power snatch 135#/clean + power jerk 170#
Clean=squat clean
Snatch=squat snatch
Jerk=split jerk
Power jerk=push jerk
Hang=not starting the lift from the floor
You can always search YouTube for video examples.
Don't forget to report your maxes on the Facebook post!
Wednesday, December 11, 2013
For time:
800 meter run
30 toes to bar
15 box jumps (24"/20")
400 meter run
20 toes to bar
10 box jumps
200 meter run
10 toes to bar
5 box jumps
800 meter run
30 toes to bar
15 box jumps (24"/20")
400 meter run
20 toes to bar
10 box jumps
200 meter run
10 toes to bar
5 box jumps
Tuesday, December 10, 2013
With a running clock:
Buy in: 100 double unders
Then immediately start:
For the remainder of each minute, perform as many pistols as possible.
Followed immediately by 100 double unders
Score: total time/total hspu/total pistols
Monday, December 9, 2013
CrossFit Open WOD 11.4
AMRAP in 10 minutes:
60 bar facing burpees
30 overhead squats @ 120/90#
10 muscle ups
Bar facing burpees: body must be perpendicular to the bar. You must jump off of 2 feet and land on 2 feet on the opposite side of the bar. You may step up to the bar and away from it as you need. Watch your face, try not to eat the bar :)
OHS: first rep may be a squat snatch. No racks allowed. You may clean , rack the bar on your back and jerk it up, power snatch the bar up, or squat snatch it up. Be careful, these are heavy and high reps. As with any weightlifting movement, if the bar gets out of position, do not try to save the rep, immediately dump it.
Muscle ups: if you can't do muscle ups, sub 1 chest to bar pull-up + 1 ring dip per mu. This is a method of scaling and not considered rx.
AMRAP in 10 minutes:
60 bar facing burpees
30 overhead squats @ 120/90#
10 muscle ups
Bar facing burpees: body must be perpendicular to the bar. You must jump off of 2 feet and land on 2 feet on the opposite side of the bar. You may step up to the bar and away from it as you need. Watch your face, try not to eat the bar :)
OHS: first rep may be a squat snatch. No racks allowed. You may clean , rack the bar on your back and jerk it up, power snatch the bar up, or squat snatch it up. Be careful, these are heavy and high reps. As with any weightlifting movement, if the bar gets out of position, do not try to save the rep, immediately dump it.
Muscle ups: if you can't do muscle ups, sub 1 chest to bar pull-up + 1 ring dip per mu. This is a method of scaling and not considered rx.
Friday, December 6, 2013
Death by Front Squat
115/75#
With a continuously running clock do one Front Squat the first minute, two Front Squats the second minute, three Front Squats the third minute, continuing as long as you are able.
Thursday, December 5, 2013
Strict press
3-3-3-3-3
Then
21-15-9
Thrusters @ 95/65#
Sumo deadlift high pull @ 95/65#
3-3-3-3-3
Then
21-15-9
Thrusters @ 95/65#
Sumo deadlift high pull @ 95/65#
Wednesday, December 4, 2013
AMRAP in 15 minutes
5 handstand push-ups
10 box jumps 24"/20"
15 abmat sit-ups
20 kettle bell swings @ 53/35#
5 handstand push-ups
10 box jumps 24"/20"
15 abmat sit-ups
20 kettle bell swings @ 53/35#
Tuesday, December 03, 2013
4 rounds for time
400 m run
5 muscle ups
25 wall ball shots @ 20/14# to 10/9' target
Muscle up sub = 3 chest to bar pull-ups + 3 ring dips per mu
400 m run
5 muscle ups
25 wall ball shots @ 20/14# to 10/9' target
Muscle up sub = 3 chest to bar pull-ups + 3 ring dips per mu
Monday, December 2, 2013
CrossFit Open WOD 11.3
AMRAP in 5 Minutes
Squat Clean + Jerk @ 165/110#
(see the link below for movement standards and rules for this WOD)
Rest as needed, then
Thruster - in no more than 7 sets, find your daily 2 rep max
http://media.crossfit.com/games/pdf/GamesOpen11-3_Work-outStandardsk3dR6.pdf
*A 5 Minute AMRAP doesn't sound like a lot, but you should work at max intensity. This sucks big time.
*The thruster is a daily max. After the Clean and Jerk AMRAP, you will be fatigued and will most likely not PR your thruster, that's ok! Just find your 2 rep max for the day.
AMRAP in 5 Minutes
Squat Clean + Jerk @ 165/110#
(see the link below for movement standards and rules for this WOD)
Rest as needed, then
Thruster - in no more than 7 sets, find your daily 2 rep max
http://media.crossfit.com/games/pdf/GamesOpen11-3_Work-outStandardsk3dR6.pdf
*A 5 Minute AMRAP doesn't sound like a lot, but you should work at max intensity. This sucks big time.
*The thruster is a daily max. After the Clean and Jerk AMRAP, you will be fatigued and will most likely not PR your thruster, that's ok! Just find your 2 rep max for the day.
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