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

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...

Wednesday, January 8, 2013

5 rounds for time

30 wall ball shots
5 dead lifts @ 275/185#

Tuesday, January 7, 2013

AMRAP in 7 minutes

1 power clean @ 135/185#
2 ring dips
3 toes to bar

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

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

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.

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.