Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
Movement standards and scorecard
Workout Standards Video
Wednesday, February 29, 2012
Wednesday 120229
Description:4 rounds for time of:
400 m Run
5 Ground To Overheads (pick your own weight and stick with it)
Post total time.
400 m Run
5 Ground To Overheads (pick your own weight and stick with it)
Post total time.
Monday, February 27, 2012
Tuesday 120228
6 rounds for time of:
100 yd Sprint
8 Kettlebell Swings 2 pood
6 Plyo Push-ups
Post total time.
100 yd Sprint
8 Kettlebell Swings 2 pood
6 Plyo Push-ups
Post total time.
Monday 120227
Description:Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups
Post total time.
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups
Post total time.
Thursday, February 23, 2012
Friday 120224
Helen
Description: Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time.
Description: Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time.
CrossFit Games Open 12.1
Description:Complete as many Burpees as possible in 7 minutes of:
Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Wednesday, February 22, 2012
Wednesday 120222
4 rounds for time of:
400 m Run
12 Thrusters
20 m Overhead Walking Lunge
Post total time.
400 m Run
12 Thrusters
20 m Overhead Walking Lunge
Post total time.
Tuesday, February 21, 2012
Tuesday 120221
Competition
Description: For Time:
250 m Row
15 Kettlebell Swings 2 pood/1 pood
25 Burpees
15 Kettlebell Swings 2 pood / 1 pood
250 m Row
Post total time.
Fitness/Performance
Description: 5 rounds for time of:
12 Toes-to-Bars or knees to elbows
12 Wall Balls
Post total time.
Description: For Time:
250 m Row
15 Kettlebell Swings 2 pood/1 pood
25 Burpees
15 Kettlebell Swings 2 pood / 1 pood
250 m Row
Post total time.
Fitness/Performance
Description: 5 rounds for time of:
12 Toes-to-Bars or knees to elbows
12 Wall Balls
Post total time.
Sunday, February 19, 2012
Monday 120220
"Angie"
Description:Complete for time:
100 Pull-ups,
100 Push ups,
100 Sit ups,
100 Air squats.
Description:Complete for time:
100 Pull-ups,
100 Push ups,
100 Sit ups,
100 Air squats.
Friday, February 17, 2012
Friday 120217
Competition
Bear Complex
Description: Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds increasing the load per round:
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press
Post total time.
Fitness/Performance A
Description: 4 rounds of:
10 Kettlebell Goblet Squats
rest 30 sec
10 Plyo Push-ups
rest 30 sec
10 Ring Rows
rest 30 sec
This is not a timed workout.
Fitness/Performance B
Description: 4 rounds for time of:
20 Overhead Walking Lunge With Plates (M35lbs) (F15lbs)
15 Toes-to-Bars /knees to elbows
Post total time.
Bear Complex
Description: Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds increasing the load per round:
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press
Post total time.
Fitness/Performance A
Description: 4 rounds of:
10 Kettlebell Goblet Squats
rest 30 sec
10 Plyo Push-ups
rest 30 sec
10 Ring Rows
rest 30 sec
This is not a timed workout.
Fitness/Performance B
Description: 4 rounds for time of:
20 Overhead Walking Lunge With Plates (M35lbs) (F15lbs)
15 Toes-to-Bars /knees to elbows
Post total time.
Wednesday, February 15, 2012
Wednesday 120215
Warm up accordingly with the dynamic stretches we have gone over.
1 Rep Max Bench Press
1 Rep Max Power Clean
Max Reps Pull ups
2 minutes Max Double Under
3 mins of ring planks: If you rest stop clock and start back where you left off.
1 Rep Max Bench Press
1 Rep Max Power Clean
Max Reps Pull ups
2 minutes Max Double Under
3 mins of ring planks: If you rest stop clock and start back where you left off.
Monday, February 13, 2012
Tuesday 120214
Competition A
Push Press 3-3-3-3-3
Competition B
Rahoi
Description: Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
Post total rounds.
Fitness/Performance
Description: As many rounds as possible in 12 mins of:
12 Box Jump (20 in.)s
6 Thrusters 75 lbs M 45 lbs F
6 Burpee (bar facing)s
Post total rounds.
Push Press 3-3-3-3-3
Competition B
Rahoi
Description: Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
Post total rounds.
Fitness/Performance
Description: As many rounds as possible in 12 mins of:
12 Box Jump (20 in.)s
6 Thrusters 75 lbs M 45 lbs F
6 Burpee (bar facing)s
Post total rounds.
Sunday, February 12, 2012
Monday 120213
Competition
Description: For Time:
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings 1.5 pood
60 Sit-up - Standards
70 Burpees
Post total time.
Fitness/Performance
Description: For Time:
15 Handstand Push-ups
25 Pull-ups
35 Kettlebell Swings
45 Sit-up (abmat)s
60 Burpees
Post total time.
Everybody's WOD
Description: Tabata rower and Tabata Airdyne bike
One group will go:
2 people on rower 2 people on bikes
Once complete they will get a rest while 4 new people go. Once group two is done group one gets back on which ever machine you did not use first.
Description: For Time:
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings 1.5 pood
60 Sit-up - Standards
70 Burpees
Post total time.
Fitness/Performance
Description: For Time:
15 Handstand Push-ups
25 Pull-ups
35 Kettlebell Swings
45 Sit-up (abmat)s
60 Burpees
Post total time.
Everybody's WOD
Description: Tabata rower and Tabata Airdyne bike
One group will go:
2 people on rower 2 people on bikes
Once complete they will get a rest while 4 new people go. Once group two is done group one gets back on which ever machine you did not use first.
Thursday, February 9, 2012
Fran Friday! 120210
Warmup
Description: 3 rounds of:
10 Wall Balls
10 Push-ups
20 Sit-up (abmat)s
This is not a timed workout.
Everybody's WOD
Fran Friday
Description: Everybody does Fran:
We will scale as needed:
Competition crew will be rx'd 95lbM/65lbF
The Fitness Crew: Males will do 75lbs for the thruster and Females will do 45 pound bar for the thruster.
Pull ups can be scaled using the bands or the pull up machine.
Both groups will complete the RX'D REPS of 21-15-9
Post Time
Description: 3 rounds of:
10 Wall Balls
10 Push-ups
20 Sit-up (abmat)s
This is not a timed workout.
Everybody's WOD
Fran Friday
Description: Everybody does Fran:
We will scale as needed:
Competition crew will be rx'd 95lbM/65lbF
The Fitness Crew: Males will do 75lbs for the thruster and Females will do 45 pound bar for the thruster.
Pull ups can be scaled using the bands or the pull up machine.
Both groups will complete the RX'D REPS of 21-15-9
Post Time
Wednesday, February 8, 2012
Thursday 120209
Superhero
WOD A
Max Effort Plank Hold
Description: Plank Hold for max time.
Log Result
WOD B
Run 2 miles
Post total time.
WOD A
Max Effort Plank Hold
Description: Plank Hold for max time.
Log Result
WOD B
Run 2 miles
Post total time.
Wednesday 120208
Warmup
Description: 3 rounds of:
20 Air Squats
30 sec Airdyne Bike
10 Shoulder Presses 75/45
This is not a timed workout.
Competition A
Weighted Pull-ups 2-2-2-2-2-2-2
Competition B
Description: 8 rounds for time of:
20 Double Unders
20 Push-ups
125 m Row
Rest 1 min between rounds
Post total time.
Fitness/Performance
Description: For Time/reps
80 Air Squats
AMRAP Push-up
60 Walking Lunges
AMRAP Push-up
40 Air Squats
AMRAP Push-up
20 Walking Lunges
Post total time.
Description: 3 rounds of:
20 Air Squats
30 sec Airdyne Bike
10 Shoulder Presses 75/45
This is not a timed workout.
Competition A
Weighted Pull-ups 2-2-2-2-2-2-2
Competition B
Description: 8 rounds for time of:
20 Double Unders
20 Push-ups
125 m Row
Rest 1 min between rounds
Post total time.
Fitness/Performance
Description: For Time/reps
80 Air Squats
AMRAP Push-up
60 Walking Lunges
AMRAP Push-up
40 Air Squats
AMRAP Push-up
20 Walking Lunges
Post total time.
Monday, February 6, 2012
Tuesday 120207
Competition A
Description: 12-9-6 reps of:
Deadlifts (pick a heavy weight)
Handstand Push-ups
Post total time.
Competition B
Description: 20 rounds for time of:
3 Burpees
3 Pull-up (chest-to-bar)s
Post total time.
Fitness/Performance
Description: 21-18-15-12-9-6-3 reps of:
Kettlebell Swings
Sit-up (abmat)s
Post total time.
Description: 12-9-6 reps of:
Deadlifts (pick a heavy weight)
Handstand Push-ups
Post total time.
Competition B
Description: 20 rounds for time of:
3 Burpees
3 Pull-up (chest-to-bar)s
Post total time.
Fitness/Performance
Description: 21-18-15-12-9-6-3 reps of:
Kettlebell Swings
Sit-up (abmat)s
Post total time.
Monday 120206
Competition A
Description: 3 rounds of:
3 Muscle-ups
250 m Row
9 Thrusters 45 lbs
This is not a timed workout.
Competition B
Front squat 3-3-3-3-3 reps
Post loads.
Competition C
Description: As many rounds as possible in 15 mins of:
5 Clean & Jerks 135 lbs
7 Toes-to-Bars
9 Wall Balls
Post total rounds.
Description: 3 rounds of:
3 Muscle-ups
250 m Row
9 Thrusters 45 lbs
This is not a timed workout.
Competition B
Front squat 3-3-3-3-3 reps
Post loads.
Competition C
Description: As many rounds as possible in 15 mins of:
5 Clean & Jerks 135 lbs
7 Toes-to-Bars
9 Wall Balls
Post total rounds.
Thursday, February 2, 2012
Friday 120203
REGISTER FOR THE GAMES!!!
Competition A
Description: 3 rounds of:
10 Wall Balls
10 Toes-to-Bars
10 Push-up (hand release)s
This is not a timed workout.
Competition B
Description: 2 rounds for time of:
250 m Row Pull-up (AMRAP 1 min)
Rest 1 mins
250 m Row
Air Squat (AMRAP 1 Min)
Rest 1 min
250 m Row
Push Press 75lbs/ 45lbs AMRAP 1 Min
Rest 1 min
Post total time.
Competition C
Ring Plank for max time
Fitness/Performance
Description: 3 rounds for time of:
25 Kettlebell Swings
25 Burpees
Post total time.
Competition A
Description: 3 rounds of:
10 Wall Balls
10 Toes-to-Bars
10 Push-up (hand release)s
This is not a timed workout.
Competition B
Description: 2 rounds for time of:
250 m Row Pull-up (AMRAP 1 min)
Rest 1 mins
250 m Row
Air Squat (AMRAP 1 Min)
Rest 1 min
250 m Row
Push Press 75lbs/ 45lbs AMRAP 1 Min
Rest 1 min
Post total time.
Competition C
Ring Plank for max time
Fitness/Performance
Description: 3 rounds for time of:
25 Kettlebell Swings
25 Burpees
Post total time.
Wednesday, February 1, 2012
Thursday 120202
Fitness A
Description:3 rounds of:
20 Air Squats
Ring Plank
10 Shoulder Presses 95 lbs/65 lbs
20 Sit-up (abmat)s
This is not a timed workout.
Fitness/Performance
Description:2 rounds for time of:
250 m Row
Pull-up (AMRAP 1 min)
Rest 1 mins
250 m Row
Air Squat (AMRAP 1 Min)
Rest 1 min
250 m Row
Push Press 75lbs/ 45lbs AMRAP 1 Min)
Rest 1 min
Post total time.
Description:3 rounds of:
20 Air Squats
Ring Plank
10 Shoulder Presses 95 lbs/65 lbs
20 Sit-up (abmat)s
This is not a timed workout.
Fitness/Performance
Description:2 rounds for time of:
250 m Row
Pull-up (AMRAP 1 min)
Rest 1 mins
250 m Row
Air Squat (AMRAP 1 Min)
Rest 1 min
250 m Row
Push Press 75lbs/ 45lbs AMRAP 1 Min)
Rest 1 min
Post total time.
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