For time:
10-9-8-7-6-5-4-3-2-1
Pull-ups
1-2-3-4-5-6-7-8-9-10
Overhead squats @ 95/65#
Wednesday, January 29, 2014
10 deadlifts @ 185/275#
400 meter run
8 DL
400m run
6 DL
400m run
4 DL
400m run
2 DL
400 meter run
8 DL
400m run
6 DL
400m run
4 DL
400m run
2 DL
Tuesday, January 28, 2014
In front of a clock set for 15 minutes:
1 minute of Air Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions (super mans)
5 minutes of Pull-ups
Post number for each exercise and total reps for 15 minutes to comments.
1 minute of Air Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions (super mans)
5 minutes of Pull-ups
Post number for each exercise and total reps for 15 minutes to comments.
Monday, January 27, 2014
AMRAP in 10 minutes
7 front squats @ 185/135#
7 bar facing burpees
*no racks allowed, power clean the bar to start your front squats
7 front squats @ 185/135#
7 bar facing burpees
*no racks allowed, power clean the bar to start your front squats
Friday, January 24, 2014
21-15-9
Kettle bell swings @ 53/35#
Burpee box jumps @ 24/20"
Goblet squats (use the same kettle bell)
Kettle bell swings @ 53/35#
Burpee box jumps @ 24/20"
Goblet squats (use the same kettle bell)
Thursday, January 23, 2014
AMRAP in 12 minutes
50 double unders
30 overhead walking lunges (45/25#) (15 each leg)
10 toes to bar
50 double unders
30 overhead walking lunges (45/25#) (15 each leg)
10 toes to bar
Tuesday, January 21, 2014
CrossFit Games Open WORKOUT 12.4
MEN
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups
WOMEN
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups
Wednesday, January 15, 2014
5 rounds for time:
250m row
14 wall ball shots @ 20/14"
7 power snatches @ 155/105#
250m row
14 wall ball shots @ 20/14"
7 power snatches @ 155/105#
Tuesday, January 14, 2014
400m repeats!
6 x 400m run
Rest:work 2:1
Looks like: run 1:30, rest 3 minutes
All run times should be within 10 seconds of each other
Score: slowest 400 meter time
6 x 400m run
Rest:work 2:1
Looks like: run 1:30, rest 3 minutes
All run times should be within 10 seconds of each other
Score: slowest 400 meter time
Monday, January 13, 2014
CrossFit Games Open WORKOUT 12 . 3
MEN
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar
WOMEN
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar
Friday, January 10, 2014
10 Minute EMOM
3 power cleans
3 front squats
3 jerks
Weight: 185/125#
You should be able to get through the work each minute, so make sure you scale if needed, or drop weight if you start to not be able to complete the amount of work in the minute.
Score: weight/completed minutes (should be a difficult 10 if you scaled right)
REST
400m run for time
3 power cleans
3 front squats
3 jerks
Weight: 185/125#
You should be able to get through the work each minute, so make sure you scale if needed, or drop weight if you start to not be able to complete the amount of work in the minute.
Score: weight/completed minutes (should be a difficult 10 if you scaled right)
REST
400m run for time
Thursday, January 9, 2014
For time:
10-9-8-7-6-5-4-3-2-1
Pull-ups
2-4-6-8-10-12-14-16-18-20
Hand release Push-ups
Looks like: 10 pull-ups, 2 hrpu, 9 pull-ups, 4 hrpu, and so on...
10-9-8-7-6-5-4-3-2-1
Pull-ups
2-4-6-8-10-12-14-16-18-20
Hand release Push-ups
Looks like: 10 pull-ups, 2 hrpu, 9 pull-ups, 4 hrpu, and so on...
Monday, January 6, 2013
Crossfit open wod 12.2
MEN -
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
WOMEN -
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
Friday, January 3, 2014
5 rounds for time
10 front squats at 225/155#
50 double unders (scaled: 150 singles)
15 chest to bar pull-ups
Brought to you by The Outlaw Way. This is heavy, scale as needed.
10 front squats at 225/155#
50 double unders (scaled: 150 singles)
15 chest to bar pull-ups
Brought to you by The Outlaw Way. This is heavy, scale as needed.
Thursday January 2, 2014
95/65 barbell
Every minute on the minute until failure
1 Thruster
2 Burpees
3 Thrusters
4 Burpees
Score is last completed round.
Looks like: Fist minute 1 thruster, 2nd minute 2 Burpees, 3rd minute 3 thrusters and so on.
Every minute on the minute until failure
1 Thruster
2 Burpees
3 Thrusters
4 Burpees
Score is last completed round.
Looks like: Fist minute 1 thruster, 2nd minute 2 Burpees, 3rd minute 3 thrusters and so on.
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