Sunday, August 31, 2014

Monday 140901

Run : 2x 800 m, rest 2 mins
Each for time: Run: 2x 800 m Rest 2 mins between efforts.
"Tabata this Labor day"
Air Squat (Bottom To Bottom)s
Push-up (hand release)s
Jumping Alternating Lunges
Handstand Holds
8 x 20 secs / 10 secs rest
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

Thursday, August 28, 2014

Friday 140828

Filthy fifty

For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders

Wednesday, August 27, 2014

Thursday 140828

Deadlift 3-3-3-3

Place a band over your bar performing the deadlift with an emphasis on acceleration past the knees. Keep weight so that you can move quickly.



AMREPS 8 mins: Wall Ball Throw over bar

As many reps as possible in 8 mins of: 
Wall Ball Throw over bar, 20/14 lbs.

Teams of two will perform a wall ball throw over the pull up bar to their waiting partner repeating the action for as many reps as possible in the allotted time.

Tuesday, August 26, 2014

Wednesday 1408

"The Ghost"

6 rounds, 1 min per station, of:

Row (calories)
Double Under
Rest 1 min

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between statio

Monday, August 25, 2014


EMOM for 10 minutes: Snatch Complex

1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat

Every Minut On the Minute for 10 minutes.
Bar leaves ground on Power Snatch and does not touch until after the OHS. This is a complex.


10 rounds for time of:

15 Push-ups
Sprint, 100 m

Sunday, August 24, 2014

Monday 140825

5-10 minutes Pistol practice:
Do mobility towards improving your pistol position, or work on box pistols, negatives, rocking pistols, or pistols.

Max ring plank hold

Crossfit Games regional 11.1

For time:
Run 1000 m
30 Handstand Pushups
Row 1000 M

Thursday, August 21, 2014

Friday 140822

A single Box Jump for max height.

score max height.


For time:

15 Squat Cleans, 155 lbs
30 Toes To Bars
30 Box Jumps, 24 in
15 Muscle Ups
30 Dumbbell Push Press, 40 lbs
30 Double Unders 15 Thrusters, 135 lbs
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Post total time.

Wednesday, August 20, 2014

Thursday 140821

Front Squat 2-2-2-2-2

Use the heaviest weight you can for each set. Rest as needed between sets.


5 rounds for time of:

Run, 400 m
15 Overhead Squats, 95/65 lbs

Tuesday, August 19, 2014

Wednesday 140819

Shoulder Press 5-5-5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets.


EMOM: Kettlebell Swings (Rd. + 2)
With a continuously running clock do 2 kettle bell swings the first minute, 4 kettle bell swings the second minute, 6 kettle bell swings the third minuteĆ¢€¦ continuing as long as you are able to fit the required number of swings in that given minute. Score total minutes plus partial round reps completed.

Monday, August 18, 2014

Tuesday 140818

Find your Turkish Get Up Alternating Arm 1 Rep Max.


Karen vs Annie
For Time:
30 Wall Balls
20 lbs
50 Double Unders
50 Sit-up (abmat)s
30 Wall Balls 20 lbs
40 Double Unders
40 Sit-up (abmat)s
30 Wall Balls 20 lbs
30 Double Unders
30 Sit-up (abmat)s
30 Wall Balls 20 lbs
20 Double Unders
20 Sit-up (abmat)s
30 Wall Balls 20 lbs
10 Double Unders
10 Sit-up (abmat)s