Thursday, February 11, 2016

Friday 160212

For 6 cycles: 

AMRAP in 2 mins of: 

5 Back Squats, 1.25x bodyweight 

15 Toes-to-bars 


 Rest 1 min between each cycle. For each cycle restart the AMRAP.


Wednesday, February 10, 2016

CrossFit games Open 11.1/14.1

Complete as many rounds as possible in 10 mins of: 
30 Double Unders 
15 Power Snatches, 75/55 lbs 

 Post Total Rounds.

Tuesday, February 9, 2016

Wednesday 160210

The Overhead Squat 

2-2-2 

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


--then--


Every 1 min for 12 mins, alternating between: 

8 Overhead Squats, 95/65 lbs

10 Ring push up

Monday, February 8, 2016

Tuesday 160209

DT

5 rounds for time of: 
12 Deadlifts, 155/105 lbs 
9 Hang Power Cleans, 155/105 lbs 
6 Push Jerks, 155/105 lbs

Sunday, February 7, 2016

Monday 160208

10-9-8-7-6-5-4-3-2-1 reps, for time of: 

Pull Up (Chest To Bar) 
Box Jump, 30 in 
GHD Sit-ups

Thursday, February 4, 2016

Friday 160205

Weighted Ring Dip 
5-5-5-5-5 
 Use the heaviest weight you can for each set. Rest as needed between sets.

--then--

Weighted Strict Pull-up 

5-5-5-5-5 

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


--then--

Row 2 km 

 This is an all out effort for time.



Wednesday, February 3, 2016

Thursday 060204


As many reps in 10 mins as you can of: 
30 Snatches, 75/45 lbs 
30 Snatches, 135/75 lbs 
30 Snatches, 165/100 lbs 
30 Snatched, 210/120 lbs 

 This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch.

Tuesday, February 2, 2016

Wednesday 160103

For time: 
15 Bar Muscle-ups 
-- then -- 
3 rounds of: 
Farmer Walk (2 Plates), 45/25 lbs, 40 m 
30 AbMat Sit-ups 
Overhead Walking Lunge, 45/25 lbs, 20 m 
10 Ball Slams, 50/30 lbs 
-- then -- 
Run, 400 m

Monday, February 1, 2016

Tuesday 160202

Front Squat
5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.


--then--


Complete as many rounds as possible in 18 mins of:
Wall Ball Run, 20/14 lbs, 200 m
21 Wall Balls, 20/14 lbs
15 Push-up (hand release)s
9 Handstand Push-ups

Sunday, January 31, 2016

Monday 160201

Strict Press 

5-5-5-5-5 

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

--then--

For time: 

150 Double Unders 

50 Burpees 

10 Shoulder-to-Overheads, 165/110 lbs