Tuesday 12/13/11
3 rounds for time: 400m Run 500m Row 6 Pistols (rest 1:30 between rounds) ~Rest 2:00~ For time: 800m Run
3 rounds for time: 400m Run 500m Row 6 Pistols (rest 1:30 between rounds) ~Rest 2:00~ For time: 800m Run
3 rounds for reps: Muscle-up HSPU (rest 2:00 between rounds) For load: Power Clean 5-5-5 Thruster 5-5-5 Weighted Pull-up 5-5-5 (*loads should be roughly 65%-75%-85% of 1RM)
9:00a-3:00p Wods for Bemis at CrossFit Magna 10:00a CrossFit 12:00p-4:00p Open Gym / EVCF Weightlifting Club CrossFit Wod: Skill Work: Overhead Squat Power Snatch Snatch “Annie” For time: 50-40-30-20-10 Double Unders Sit-ups
“Half Murph” For time: 800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run *Pull-ups, Push-ups & Squats may be partitioned however you like. “If you don’t risk anything, you risk even more.” ~Erica Mann Jong
For load: Weighted Pull-up 7RM “J.T.” For time: 21-15-9 HSPU Ring Dip Push-up For time: 250 Double Unders [youtube]Ik6MSOgTuSU[/youtube] “Success isn’t something that just happens – success is learned, success is practiced and then it is shared.” ~Sparky Anderson
Wednesday 12/07/11 Read More »
For load: Power Clean 7RM AMRAP 7:00 7 Burpee 7 Box Jump 30/24 7 T2B For time: 30 Pistols “Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.” ~John Adams
For time: 800m Run Rest 2:00 400m Run Rest 1:30 400m Run Rest 1:30 200m Run Rest 1:00 200m Run Rest 1:00 200m Run Rest 1:00 200m Run “Strength does not come from physical capacity. It comes from an indomitable will.” ~Mahatma Gandhi
10:00a CrossFit wod “Lauriel” 12:00p-4:00p Open Gym / EVCF Weightlifting Club “Lauriel” For Time: 23 Deadlifts 155/105 23 Handstand Pushups 23 Back Squats 155/105 23 Burpees 23 Ground-to-Overhead 155/105 *the bar starts from the ground on all exercises.
“Helen” 3 rounds for time: 400m Run 21 KBS 53/35 12 Pull-ups After completeing “Helen” athletes have 5:00 to establish a 5RM on the Overhead Squat.