Archives for November 2014

CrossFit
3 rounds for time in teams of 3:
250m Kettlebell Run 53 & 35
20 Toes to Bar
30 Box Jump Burpees
40 Pull-ups
50 Wall Ball Shots 20/14
60 Double unders
(one person works at a time)
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CrossFit Competitor
Snatch
70% 1.1.1.1.1 (:10 rest between reps)
(full recovery)
75% 1.1.1.1.1 (:20 rest between reps)
(full recovery)
80% 1.1.1.1.1 (:30 rest between reps)

Power Clean + Push Press
75% 2+2
80% 1+1, 1+1
85% 1+1
90% 1+1
95% 1+1

“Fran”
For time:
21-15-9
Thrusters 95/65
Pull-ups
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Weightlifting
Snatch
80% 4×2

Clean + Jerk
80% 2+2, 2+2, 2+2

Snatch Pull
100% 5×3

Press (Behind Neck)
4×5 -chose weight-

Weighted Sit-ups
4×10 -choose weight-

12:00p-2:00p Open Gym

Gym hours
10:00a-12:00p

CrossFit Competitor (10:00a)
Team collaboration to build a workout
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Weightlifting
Snatch
75% 2×3
80% 4×2

Clean + Jerk
75% 2+2, 2+2
80% 1+2, 1+2
85% 1+1, 1+1

Clean Pull
100% 4×3

Bench Press
4×5 -choose weight-

Wide grip pull ups
4 sets for total reps

Gym Holiday Hours
10:00-12:00 Open Gym

CrossFit Competitor
For load:
Every 1:00 for 10:00
2 Hang Snatch
(add 10lbs/5lbs each set)

For time:
1-3-1-5-1-3-1
Strict Handstand Push-ups
(alternate rounds with a partner)

For time:
30 10′ Wall Ball Shots 20/14
5 Ring Muscle-ups
50 Double unders
5 Ring Muscle-ups
50 Double unders
5 Ring Muscle-ups
30 10′ Wall Ball Shots

For time:
30 Weighted Sit-ups 70/53
30 Toes to Bar
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Weightlifting
Front squat
80% 5×3

Muscle Snatch
80% 4×3

Drop Snatch
75% 2×3
80% 3×2

Snatch Grip Press
4×4 -choose weight-

Bent Row
4×5 -choose weight-

 “Always make a total effort, even when the odds are against you.“
~Arnold Palmer

CrossFit
3 rounds for time:
1 Rope Climb
500m Row
1 Rope Climb
400m Run
1 Rope Climb
(rest 2:00)
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CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Slow Pull Clean (:05 to knees)
(add 10lbs/5lbs each set)

Halting Jerk + Jerk
70% 2+2
75% 1+2
80% 1+1, 1+1, 1+1
Based on Jerk 1RM

Back Squat
75% 1.1.1 (rest :10 between reps)
(full recovery)
80% 1.1.1 (rest :10 between reps)
(full recovery)
85% 1.1.1 (rest :10 between reps)
(full recovery)
90% 1.1.1 (rest :10 between reps)
(rack the bar during the :10 rest)
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Weightlifting
Snatch
75% 2×3
80% 4×2

Clean Pull + Clean
75% 1+2, 1+2, 1+2, 1+2

Jerk
75% 4×3

Press
4×5 -choose weight-

GHD Sit-ups
4×10 -choose weight-

“The real man smiles in trouble, gathers strength from distress, and grows brave by reflection.”
~Thomas Paine

 

 

CrossFit
2 rounds for time:
10 Handstand Push-ups
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Steps Walking Lunge
60 Double unders
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CrossFit Competitors
For time:
7 Rope Climbs

“Lactic Ladders”
5 rounds for total Calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
:30 Rest
:40 Row
:20 Rest
:50 Row
:10 Rest

For time:
7 Rope Climbs
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Weightlifting
Hang Power Snatch (above knee)
75% 4×3

Clean + Jerk
80% 2+2, 2+2, 2+2

Back Squat
80% 4×4

Bent Lateral Raise
4×10 -choose weight-

Strict Toes to Bar
4×10

“Happiness lies in the joy of achievement and the thrill of creative effort.”
~Franklin D. Roosevelt

CrossFit
For time in teams of 3:
400m Burden Run (45lbs Bar:  2 people touching bar at all times)
20 Shoulder to Overhead 135/95
40 Over the Box Jumps 20″
20 Power Clean 135/95
400m Burden Run
20 Clean & Jerks 135/95
40 Over the Bar Burpees
20 Front Squats 135/95
400m Burden Run
(one person works at a time)
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CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Halting Snatch
(add 10lbs/5lbs each set)

Power Clean + Push Press
75% 2+2
80% 1+1
85% 1+1
90% 1+1, 1+1, 1+1

For time:
30-30-30-30-30
Double unders (unbroken)

AMRAP 7:00
5 Box Jump 30/24
3 Bar Muscle-up
5 Front Squat 185/125
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Weightlifting
Snatch Pull + Snatch
75% 1+2, 1+2
80% 1+1, 1+1, 1+1, 1+1

Power Clean + Push Press
75% 2+2, 2+2
80% 1+2, 1+2, 1+2
Based on Push Press 1RM

Snatch Pull (slow controlled)
90% 5×3

Press (Behind Neck)
4×5 -choose weight-

Weighted Sit-ups
4×10 -choose weight

“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.“