Competition/Performance A
Description: 5 rounds of:
5 Deadlifts
Rest 30 seconds
Max repPush-up (rings)
Rest 30 seconds
This is not a timed workout.
Competition/Performance B
Description: As many rounds as possible in 10 mins of:
15 Kettlebell Swings 1.5 pood
15 Wall Balls 20 lbs
Post total rounds.
Friday, December 30, 2011
Thursday, December 29, 2011
Thursday 111229
Performance A
Description: 5 rounds of:
5 Deadlifts
Rest 30 seconds
Max repPush-up (rings)
Rest 30 seconds
This is not a timed workout.
Performance B
Description: As many rounds as possible in 10 mins of:
15 Kettlebell Swings 1.5 pood
15 Wall Balls 20 lbs
Post total rounds.
Description: 5 rounds of:
5 Deadlifts
Rest 30 seconds
Max repPush-up (rings)
Rest 30 seconds
This is not a timed workout.
Performance B
Description: As many rounds as possible in 10 mins of:
15 Kettlebell Swings 1.5 pood
15 Wall Balls 20 lbs
Post total rounds.
Wednesday, December 28, 2011
Wednesday 111228
Competition A
Description:3 rounds of:
10 Ring Dips
10 Kettlebell Swings
10 Wall Balls
15 Double Unders (Unbroken)s
This is not a timed workout
Competition B
Description:Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps
Post total time.
Competition C
Description:For Time:
1000m Row
Post total time.
Description:3 rounds of:
10 Ring Dips
10 Kettlebell Swings
10 Wall Balls
15 Double Unders (Unbroken)s
This is not a timed workout
Competition B
Description:Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps
Post total time.
Competition C
Description:For Time:
1000m Row
Post total time.
Tuesday, December 27, 2011
Tuesday 111227
3 rounds for time of:
500 m Row
1 mi Run
20 Burpees
35 Sit-up (abmat)s
Post total time.
500 m Row
1 mi Run
20 Burpees
35 Sit-up (abmat)s
Post total time.
Monday, December 26, 2011
Monday 111226
Competition A
Description:For Time:
1000 m Row
10 Burpees
15 Pull-up (chest-to-bar)s
Post total time.
Rest exactly 5 mins then complete Competition B
Competition B
Description:For Time:
1000 m Row
10 Burpees
15 Pull-up (chest-to-bar)s
Post total time.
Rest exactly 5 mins then complete Competition C
Competition C
Description:For Time:
750 m Row
15 Burpees
20 Pull-up (chest-to-bar)s
Post total time.
Rest exactly 5 minutes and move to Competition
Competition D
Description:For Time:
500 m Row
20 Burpees
25 Pull-up (chest-to-bar)s
Post total time.
Description:For Time:
1000 m Row
10 Burpees
15 Pull-up (chest-to-bar)s
Post total time.
Rest exactly 5 mins then complete Competition B
Competition B
Description:For Time:
1000 m Row
10 Burpees
15 Pull-up (chest-to-bar)s
Post total time.
Rest exactly 5 mins then complete Competition C
Competition C
Description:For Time:
750 m Row
15 Burpees
20 Pull-up (chest-to-bar)s
Post total time.
Rest exactly 5 minutes and move to Competition
Competition D
Description:For Time:
500 m Row
20 Burpees
25 Pull-up (chest-to-bar)s
Post total time.
Saturday, December 24, 2011
Friday, December 23, 2011
Friday 111223 Happy Festivus
Today's Feats of Strength
Competition A.
Description: 3 rounds of:
5 Handstand Push-ups
10 Sit-up (GHD)s
250 m Row
This is not a timed workout.
Competition B
Description: As many rounds as possible in 8 mins of:
5 Deadlifts 185 lbs/115lbs
8 Pull-ups
12 Box Jump (24 in.)s
Post total rounds.
Competition C.
Description: Rest exactly 8 mins before completing Competition C
As many rounds as possible in 8 mins of:
5 Hang Power Cleans 95 lbs/65 lbs
8 Push-ups
12 Double Unders
Post total rounds.
Competition A.
Description: 3 rounds of:
5 Handstand Push-ups
10 Sit-up (GHD)s
250 m Row
This is not a timed workout.
Competition B
Description: As many rounds as possible in 8 mins of:
5 Deadlifts 185 lbs/115lbs
8 Pull-ups
12 Box Jump (24 in.)s
Post total rounds.
Competition C.
Description: Rest exactly 8 mins before completing Competition C
As many rounds as possible in 8 mins of:
5 Hang Power Cleans 95 lbs/65 lbs
8 Push-ups
12 Double Unders
Post total rounds.
Thursday, December 22, 2011
Thursday 111222
Fitness/Performace A
Description: 3 rounds of:
8 Barbell Push Presses
Rest 45 sec
10 Box Jump (24 in.)s
Rest 45 sec
8 Pull-ups
Rest 45 sec
10 Push-ups
Rest 45 sec
8 Goblet Squats
Rest 45 sec
This is not a timed workout.
Fitness/Performance B
Description: For Time:
750 m Row
15 Burpees
25 Sit-up (abmat)s
Rest 6 mins then move to Fitness/Performance C
Post total time.
Fitness/Performance C
Description: For Time:
500 m Row
15 Burpees
25 Sit-up (abmat)s
Post total time.
Description: 3 rounds of:
8 Barbell Push Presses
Rest 45 sec
10 Box Jump (24 in.)s
Rest 45 sec
8 Pull-ups
Rest 45 sec
10 Push-ups
Rest 45 sec
8 Goblet Squats
Rest 45 sec
This is not a timed workout.
Fitness/Performance B
Description: For Time:
750 m Row
15 Burpees
25 Sit-up (abmat)s
Rest 6 mins then move to Fitness/Performance C
Post total time.
Fitness/Performance C
Description: For Time:
500 m Row
15 Burpees
25 Sit-up (abmat)s
Post total time.
Wednesday, December 21, 2011
Wednesday 111221
Competition 12 Days Of Christmas
Description: For Time:
1 Power Snatch 95 lbs
2 Ring Dips
3 Burpees
4 Pull-ups
5 Toes-to-Bars
6 Push-ups
7 Air Squats
8 Jumping Alternating Lunges each jump equals 1
9 Box Jump (24 in.)s
10 Wall Balls
11 Kettlebell Swings 1.5 pood
12 Thrusters 95 lbs
This workout is done just like the song....Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ....etc. Until all 12 rounds are complete.
Fitness/Performance 12 Days of Christmas
Description: For Time:
1 Power Snatch 75 lbs
2 Ring Dips
3 Burpees
4 Pull-ups
5 Knees-to-elbows
6 Push-ups
7 Air Squats
8 Jumping Alternating Lunges
9 Box Jump (20 in.)s
10 Wall Balls
11 Kettlebell Swings 1 pood
12 Thruster 75 lbs
This workout is done just like the song....Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ....etc. Until all 12 rounds are complete.
Description: For Time:
1 Power Snatch 95 lbs
2 Ring Dips
3 Burpees
4 Pull-ups
5 Toes-to-Bars
6 Push-ups
7 Air Squats
8 Jumping Alternating Lunges each jump equals 1
9 Box Jump (24 in.)s
10 Wall Balls
11 Kettlebell Swings 1.5 pood
12 Thrusters 95 lbs
This workout is done just like the song....Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ....etc. Until all 12 rounds are complete.
Fitness/Performance 12 Days of Christmas
Description: For Time:
1 Power Snatch 75 lbs
2 Ring Dips
3 Burpees
4 Pull-ups
5 Knees-to-elbows
6 Push-ups
7 Air Squats
8 Jumping Alternating Lunges
9 Box Jump (20 in.)s
10 Wall Balls
11 Kettlebell Swings 1 pood
12 Thruster 75 lbs
This workout is done just like the song....Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ....etc. Until all 12 rounds are complete.
Tuesday, December 20, 2011
Tuesday 111220
Competition A
Description: 3 rounds of: NOT FOR TIME
12 Kettlebell Swings
12 Kettlebell Snatches Alternating arms 6 each side
12 Kettlebell Goblet Squats
6 Turkish Get Up Alternating Arms 3 each side
This is not a timed workout.
Competition B.
Description: For Time:
The Volkswagen
21, 15, 9 reps of:
Bench Press @ Body Weight
If you are unable to use your body weight pick a weight that will challenge you and stick with it.
Post total time.
Competition C
Description: For Time:
500 m Row
Rest 5 mins
500 m Row
Row a max effort 500 m then rest 5 mins and try to come as close to the first 500 m time as possible.
Post total time for each 500 m
Fitness/Performance A
Description: 3 rounds of:
6 Deadlifts 0 lbs
rest 45 seconds
15 Push-up (hand release)s
rest 45 seconds
8 Dumbbell Push Presses 0 lbs
rest 45 seconds
This is not a timed workout.
Fitness/Performance B
Description: 3 rounds for time of:
350 m Row
15 Kettlebell Swings
12 Box Jump (24 in.)s
Post total time.
Description: 3 rounds of: NOT FOR TIME
12 Kettlebell Swings
12 Kettlebell Snatches Alternating arms 6 each side
12 Kettlebell Goblet Squats
6 Turkish Get Up Alternating Arms 3 each side
This is not a timed workout.
Competition B.
Description: For Time:
The Volkswagen
21, 15, 9 reps of:
Bench Press @ Body Weight
If you are unable to use your body weight pick a weight that will challenge you and stick with it.
Post total time.
Competition C
Description: For Time:
500 m Row
Rest 5 mins
500 m Row
Row a max effort 500 m then rest 5 mins and try to come as close to the first 500 m time as possible.
Post total time for each 500 m
Fitness/Performance A
Description: 3 rounds of:
6 Deadlifts 0 lbs
rest 45 seconds
15 Push-up (hand release)s
rest 45 seconds
8 Dumbbell Push Presses 0 lbs
rest 45 seconds
This is not a timed workout.
Fitness/Performance B
Description: 3 rounds for time of:
350 m Row
15 Kettlebell Swings
12 Box Jump (24 in.)s
Post total time.
Monday, December 19, 2011
Monday 111219
Competition A
Description: 3 rounds of:
12 Box Jump (24 in.)s
12 Pistols (Alternating Legs)s
12 Toes-to-Bars
This is not a timed workout.
Competition B.
Description: 5 rounds for time of:
3 Rope Climbs sub 10 chest to bar pull ups for rope climbs
6 Squat Cleans 165 lbs
350 m Row
Rest exactly 4 minutes between sets.
(These should be sprint sets. Get through them as quickly as possible, and then recover and try to beat that time the next set. Note set times individually.)
Post total time.
Competition C
Description: Max reps Toes-to-Bar 2mins
rest 2 minutes
Max reps double unders 2 mins
Description: 3 rounds of:
12 Box Jump (24 in.)s
12 Pistols (Alternating Legs)s
12 Toes-to-Bars
This is not a timed workout.
Competition B.
Description: 5 rounds for time of:
3 Rope Climbs sub 10 chest to bar pull ups for rope climbs
6 Squat Cleans 165 lbs
350 m Row
Rest exactly 4 minutes between sets.
(These should be sprint sets. Get through them as quickly as possible, and then recover and try to beat that time the next set. Note set times individually.)
Post total time.
Competition C
Description: Max reps Toes-to-Bar 2mins
rest 2 minutes
Max reps double unders 2 mins
Thursday, December 15, 2011
Friday 111216
Competition A
Description:3 rounds of: NOT FOR TIME
10 Handstand Push-ups
2 Rope Climbs
10 Ring Dips
Competition B
Description:Front Squat 4-4-4-4-4 Log Result
Competition C
Description:Three rounds for time of:
7 Muscle-ups
35 pound Dumbbell thruster, 21 reps
Fitness/Performance A
Description:3 rounds of: NOT FOR TIME
10 Two Hand Dumbbell Bent Over Rows
Rest 30 seconds
20 Walking Lunges
Rest 30 seconds
20 Mountain Climbers 2 Counts
Rest 30 seconds
15 Sit-up (abmat)s
Rest 30 seconds
This is not a timed workout.
Fitness/Performance B
Description:Row 20 secs on 10 secs off for 8 rounds.
Set rower to calories and try to maintain same calorie output all 8 rounds.
Description:3 rounds of: NOT FOR TIME
10 Handstand Push-ups
2 Rope Climbs
10 Ring Dips
Competition B
Description:Front Squat 4-4-4-4-4 Log Result
Competition C
Description:Three rounds for time of:
7 Muscle-ups
35 pound Dumbbell thruster, 21 reps
Fitness/Performance A
Description:3 rounds of: NOT FOR TIME
10 Two Hand Dumbbell Bent Over Rows
Rest 30 seconds
20 Walking Lunges
Rest 30 seconds
20 Mountain Climbers 2 Counts
Rest 30 seconds
15 Sit-up (abmat)s
Rest 30 seconds
This is not a timed workout.
Fitness/Performance B
Description:Row 20 secs on 10 secs off for 8 rounds.
Set rower to calories and try to maintain same calorie output all 8 rounds.
Tuesday, December 13, 2011
Wednesday 111214
Fitness/Performance A
Description: Against a 4-minute running clock, perform the following for max reps:
Row for Calories
Rest exactly 4 minutes, and then . . .
Fitness/Performance B
Description: As many rounds as possible in 4 mins of:
10 Box Jump (24 in.)s
10 Pull-ups
Post total rounds.
Rest exactly 4 minutes, and then . . .
Fitness/Performance C
Description: As many rounds as possible in 4 mins of:
5 Burpees
5 Thrusters (95/65 lbs)
Post total rounds.
Rest exactly 4 minutes, and then . . .
Fitness/Performance D
Description: As many rounds as possible in 4 mins of:
30 Double Unders
10 Toes-to-Bars
Post total rounds.
Competition A
Description: 3 rounds of: NOT FOR TIME
5 Muscle-ups
10 Toes To Rings
10 Push-up (rings)s
This is not a timed workout.
Competition B.
Description: Max Double Unders in 3 minutes FOR TIME/REPS
Competition C
Description: “Ten Minute Capacity Test” For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (Females – .75 x Bodyweight)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead (the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)
(Please enter scores as follows: Row Cals = ___, Pull-Ups = ___, Squats = __, STO = __ TOTAL = ___)
Description: Against a 4-minute running clock, perform the following for max reps:
Row for Calories
Rest exactly 4 minutes, and then . . .
Fitness/Performance B
Description: As many rounds as possible in 4 mins of:
10 Box Jump (24 in.)s
10 Pull-ups
Post total rounds.
Rest exactly 4 minutes, and then . . .
Fitness/Performance C
Description: As many rounds as possible in 4 mins of:
5 Burpees
5 Thrusters (95/65 lbs)
Post total rounds.
Rest exactly 4 minutes, and then . . .
Fitness/Performance D
Description: As many rounds as possible in 4 mins of:
30 Double Unders
10 Toes-to-Bars
Post total rounds.
Competition A
Description: 3 rounds of: NOT FOR TIME
5 Muscle-ups
10 Toes To Rings
10 Push-up (rings)s
This is not a timed workout.
Competition B.
Description: Max Double Unders in 3 minutes FOR TIME/REPS
Competition C
Description: “Ten Minute Capacity Test” For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (Females – .75 x Bodyweight)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead (the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)
(Please enter scores as follows: Row Cals = ___, Pull-Ups = ___, Squats = __, STO = __ TOTAL = ___)
Tuesday 111213
Competition A
Description: 3 rounds of: NOT FOR TIME
12 Box Jump (24 in.)s
6 Pistols (Alternating Legs)s
12 Toes-to-Bars
This is not a timed workout.
Competition B.
Description: Five sets for times of:
250/155 lb. Deadlift x 6 reps
Unbroken Burpees x 15 reps
Rest 3 minutes
Competition C
Description: 3 rounds for time of:
350 m Row
12 Pull-up (chest-to-bar)s
Post total time
Description: 3 rounds of: NOT FOR TIME
12 Box Jump (24 in.)s
6 Pistols (Alternating Legs)s
12 Toes-to-Bars
This is not a timed workout.
Competition B.
Description: Five sets for times of:
250/155 lb. Deadlift x 6 reps
Unbroken Burpees x 15 reps
Rest 3 minutes
Competition C
Description: 3 rounds for time of:
350 m Row
12 Pull-up (chest-to-bar)s
Post total time
Monday, December 12, 2011
Monday 111212
Competition A
Description: 3 rounds of: NOT FOR TIME
5 Muscle-ups
40 Double Unders
10 Handstand Push-ups
This is not a timed workout.
Competition B.
Description: For time:
40 Pull-ups
20 Burpees
10 Overhead Squats (135/95 lbs – from ground)
400 Meter Run
10 Overhead Squats (135/95 lbs – from ground)
20 Burpees
40 Pull-Ups
Competition C
Description: For Time:
105 Sit-up (abmat)s
Post total time.
Fitness/Performance A
Description: 3 rounds of:
10 Bent Over Barbell Rows
Rest 45 secs
20 Jumping Alternating Lunges
Rest 45 secs
10 Plyo Push-ups
Rest 45 secs
20 Sit-up (abmat)s
Rest 45 secs
This is not a timed workout.
Fitness/Performance B
Description: For Time:
1000 m Row
25 Dumbbell Thrusters
25 Burpees
Post total time.
Description: 3 rounds of: NOT FOR TIME
5 Muscle-ups
40 Double Unders
10 Handstand Push-ups
This is not a timed workout.
Competition B.
Description: For time:
40 Pull-ups
20 Burpees
10 Overhead Squats (135/95 lbs – from ground)
400 Meter Run
10 Overhead Squats (135/95 lbs – from ground)
20 Burpees
40 Pull-Ups
Competition C
Description: For Time:
105 Sit-up (abmat)s
Post total time.
Fitness/Performance A
Description: 3 rounds of:
10 Bent Over Barbell Rows
Rest 45 secs
20 Jumping Alternating Lunges
Rest 45 secs
10 Plyo Push-ups
Rest 45 secs
20 Sit-up (abmat)s
Rest 45 secs
This is not a timed workout.
Fitness/Performance B
Description: For Time:
1000 m Row
25 Dumbbell Thrusters
25 Burpees
Post total time.
Friday, December 9, 2011
Friday 111209
Competition and Fitness A
Description: 3 rounds of: NOT FOR TIME
5 Pull-up (COMPETITION chest-to-bar)
25 Double Unders
10 Dumbbell Thrusters
REST 1 MIN
This is not a timed workout.
Everybodys WOD
Description: As many reps as possible in 12 minutes:
20 Air Squats w/bumper plate (Men: 45lbs Women: 25lbs)
~ 20m Overhead Walking Lunges (Plate cannot rest on head)
20 Plyo Pushups (switch from one hand to the other on the plate for each rep. You will go from side to side on plate with chest touching ground. Each time chest touches ground that is 1 rep)
~ 20m Sprint back to the start with plate
Post total rounds.
Description: 3 rounds of: NOT FOR TIME
5 Pull-up (COMPETITION chest-to-bar)
25 Double Unders
10 Dumbbell Thrusters
REST 1 MIN
This is not a timed workout.
Everybodys WOD
Description: As many reps as possible in 12 minutes:
20 Air Squats w/bumper plate (Men: 45lbs Women: 25lbs)
~ 20m Overhead Walking Lunges (Plate cannot rest on head)
20 Plyo Pushups (switch from one hand to the other on the plate for each rep. You will go from side to side on plate with chest touching ground. Each time chest touches ground that is 1 rep)
~ 20m Sprint back to the start with plate
Post total rounds.
Thursday, December 8, 2011
Thursday 111208
Fitness/Performance A
Description: 4 rounds of:
20 Kettlebell Swings
Rest 45 secs
4 Wall Climbs
Rest 45 secs
Plank Hold 1 minute
Rest 45 secs
This is not a timed workout.
Fitness/Performance B
Description: For Time:
75 Wall Balls
Every time you stop for a rest complete 5 burpees and then continue wall balls until you reach 75.
Post total time
Description: 4 rounds of:
20 Kettlebell Swings
Rest 45 secs
4 Wall Climbs
Rest 45 secs
Plank Hold 1 minute
Rest 45 secs
This is not a timed workout.
Fitness/Performance B
Description: For Time:
75 Wall Balls
Every time you stop for a rest complete 5 burpees and then continue wall balls until you reach 75.
Post total time
Wednesday, December 7, 2011
Wednesday 111207
"Wood"
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute
Post total time.
Fitness/Performance
3 rounds of:
10 Sumo Deadlift High-pulls
rest 30 secs
10 Kettlebell Swings
rest 30 secs
10 Wall Balls
rest 30 secs
This is not a timed workout.
Competition:
3 rounds of: Not for time
5 Muscle-ups (Unbroken)
25 Double Unders (Unbroken)s
10 Handstand Push-ups (Unbroken)
Once you fail move to next exercise record what reps you do each round unbroken
This is not a timed workout.
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute
Post total time.
Fitness/Performance
3 rounds of:
10 Sumo Deadlift High-pulls
rest 30 secs
10 Kettlebell Swings
rest 30 secs
10 Wall Balls
rest 30 secs
This is not a timed workout.
Competition:
3 rounds of: Not for time
5 Muscle-ups (Unbroken)
25 Double Unders (Unbroken)s
10 Handstand Push-ups (Unbroken)
Once you fail move to next exercise record what reps you do each round unbroken
This is not a timed workout.
Tuesday, December 6, 2011
Tuesday 111206
CrossFit Total
Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep
Post total weight.
Fitness/Performance A
Three sets of:
Goblet Squat x 15 reps
Rest 45 seconds
Single-Arm dumbbell Row x 10 reps each arm Rest 45 seconds
Kettlebell Swings x 15 reps
Rest 45 seconds
Push-Ups(Hand realease) x 10
Rest 45 seconds
Fitness/Performance B
Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Air Squats
Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep
Post total weight.
Fitness/Performance A
Three sets of:
Goblet Squat x 15 reps
Rest 45 seconds
Single-Arm dumbbell Row x 10 reps each arm Rest 45 seconds
Kettlebell Swings x 15 reps
Rest 45 seconds
Push-Ups(Hand realease) x 10
Rest 45 seconds
Fitness/Performance B
Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Air Squats
Sunday, December 4, 2011
Monday 111205
Fitness/Performance A
Description:4 rounds of:
6 Push Presses (increase in weight each set)
Rest 90 seconds
20 Dumbbell Walking Lunges
Rest 90 seconds
This is not a timed workout. Log Result
Fitness/Performance B
Description:5 rounds for time of:
Max Unbroken Pull-up
Standing Broad Jump 6ft male 5 ft female
Post total time.
Complete 30 total reps each round. So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar; if you do 10 pull-ups, complete 20 broad jumps before starting the next round. If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups. Log Result
Competition A
Description:Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 205 lbs, Women = 135 lbs.
Rest exactly 8 minutes, and then:
Competition B
Description:Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 155 lbs, Women = 105 lbs.
Rest exactly 8 minutes, and then:
Competition C
Description:As many rounds as possible in 12 mins of:
250 m Row
25 Kettlebell Swings 1.5 pood (M) 1 pood (F)
50 Double Unders
Post total rounds.
Description:4 rounds of:
6 Push Presses (increase in weight each set)
Rest 90 seconds
20 Dumbbell Walking Lunges
Rest 90 seconds
This is not a timed workout. Log Result
Fitness/Performance B
Description:5 rounds for time of:
Max Unbroken Pull-up
Standing Broad Jump 6ft male 5 ft female
Post total time.
Complete 30 total reps each round. So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar; if you do 10 pull-ups, complete 20 broad jumps before starting the next round. If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups. Log Result
Competition A
Description:Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 205 lbs, Women = 135 lbs.
Rest exactly 8 minutes, and then:
Competition B
Description:Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 155 lbs, Women = 105 lbs.
Rest exactly 8 minutes, and then:
Competition C
Description:As many rounds as possible in 12 mins of:
250 m Row
25 Kettlebell Swings 1.5 pood (M) 1 pood (F)
50 Double Unders
Post total rounds.
Saturday, December 3, 2011
Friday 111202
Competition A
Description: As many rounds as possible in 8 mins of:
250 m Row
5 Handstand Push-ups
10 Thrusters 95 lbs
Post total rounds.
Rest exactly 8:00 minutes and move to Competition B
Competition B
Description: As many rounds as possible in 8 mins of:
40 Double Unders
20/15 Push-up (hand release)s
10/5 Pull-ups Post total rounds.
Rest exactly 8:00 minutes before moving on to Competition C
Competition C
Description: As many rounds as possible in 8 mins of:
20 Box Jump (24 in.)M (20 in.) F
15 Toes-to-Bars
10/5 Ring Dips
Post total rounds.
Description: As many rounds as possible in 8 mins of:
250 m Row
5 Handstand Push-ups
10 Thrusters 95 lbs
Post total rounds.
Rest exactly 8:00 minutes and move to Competition B
Competition B
Description: As many rounds as possible in 8 mins of:
40 Double Unders
20/15 Push-up (hand release)s
10/5 Pull-ups Post total rounds.
Rest exactly 8:00 minutes before moving on to Competition C
Competition C
Description: As many rounds as possible in 8 mins of:
20 Box Jump (24 in.)M (20 in.) F
15 Toes-to-Bars
10/5 Ring Dips
Post total rounds.
Thursday 111201
Competition Training Workout A
Description: 3 rounds of:
Not For Time
30 Double Unders
5 Pistol (left leg)s
5 Pistol (right leg)s
20 m Handstand Walk
This is not a timed workout.
WOD
Deadlift 5-5-5-5
Competition Training Workout C
Description: Five rounds for times of:
Deadlift x 8 reps @ 85% of today’s 5-RM
Unbroken Wall Ball Shots x 25 reps
Rest 3 minutes
Fitness/Performance A.
Description: As many rounds as possible in 8 mins of:
250 m Row
5 Handstand Push-ups
10 Thrusters 95 lbs (male) 65 lbs (Female)
Post total rounds.
Rest 6 minutes before moving to Section B
Fitness/Performance B.
Description: As many rounds as possible in 8 mins of:
20 Jumping Alternating Lunges
15/10 Push-up (hand release)s
5 Pull-ups
Post total rounds.
Rest 6 minutes before moving to Section C
Fitness/Performance C
Description: As many rounds as possible in 8 mins of:
15 Box Jumps
10 Sit-up (abmat)s
5 Ring Dips
Post total rounds.
Description: 3 rounds of:
Not For Time
30 Double Unders
5 Pistol (left leg)s
5 Pistol (right leg)s
20 m Handstand Walk
This is not a timed workout.
WOD
Deadlift 5-5-5-5
Competition Training Workout C
Description: Five rounds for times of:
Deadlift x 8 reps @ 85% of today’s 5-RM
Unbroken Wall Ball Shots x 25 reps
Rest 3 minutes
Fitness/Performance A.
Description: As many rounds as possible in 8 mins of:
250 m Row
5 Handstand Push-ups
10 Thrusters 95 lbs (male) 65 lbs (Female)
Post total rounds.
Rest 6 minutes before moving to Section B
Fitness/Performance B.
Description: As many rounds as possible in 8 mins of:
20 Jumping Alternating Lunges
15/10 Push-up (hand release)s
5 Pull-ups
Post total rounds.
Rest 6 minutes before moving to Section C
Fitness/Performance C
Description: As many rounds as possible in 8 mins of:
15 Box Jumps
10 Sit-up (abmat)s
5 Ring Dips
Post total rounds.
Subscribe to:
Posts (Atom)