Thursday, October 10, 2013

Mainsite 130922

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 24/20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

It does not matter what station you start with, as long as you go through all the stations in order. 

Wednesday, October 9, 2013

Mainsite 130921

Five rounds of:
100 meter Sprint (1 wide lap around 2 outside buildings)
Clean & jerk, 1 rep
Max reps Muscle-up

Rest up to 2 minutes between rounds as needed

Score: Time (including rest), load for C&J, and Muscle-up reps for each round

Tuesday, October 8, 2013

 Mainsite 130919

Three rounds for time of:

Knees to elbows, 21 reps
Kettlebell swing, 21 reps  (1.5/1 pood = 53lb/35lb)
Push-ups, 21 reps
Chest to Bar pullups 21 reps
20 inch Box jump, 21 reps
Supermans, 21 reps
Walking lunge, 150 ft

Monday, October 7, 2013

I am going to take a page from the Mainsite book this week. CrossFit.com has AWESOME wods, so we are going to hit some :)

Mainsite : 130917

Five rounds for time of:
45/35 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Score: Time

Friday, October 4, 2013

3 Rounds for Time

800 meter Run

25 Plate Ground-to-Overhead @ 45/25#
20 Front Squats @ 135/95#

Thursday, October 3, 2013

For Time:

10 Handstand Pushups
50 Air Squats
9 HSPU
45 Air Squats
8 HSPU
40 Air Squats
7 HSPU
35 Air Squats
6 HSPU
30 Air Squats
5 HSPU
25 Air Squats
4 HSPU
20 Air Squats
3 HSPU
15 Air Squats
2 HSPU
10 Air Squats
1 HSPU
5 Air Squats

Wednesday, October 2, 2013

AMRAP in 15 Minutes

3 Squat Clean @ 185/135#
30 Double Unders
3 Muscle ups