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Saturday, March 28, 2015

Crossfit Games 15.5 or 20 rounds (20 minute time cap) 5 wall ball shots 5 burpees 10 double unders Each subsequent round add 5 double unders Each miss on double unders perform 5 sit ups Score is total rounds completed before 20 minute mark Continue reading

Friday, March 27, 2016

Crossfit Games 15.5 Continue reading

Thursday, March 26, 2015

4 sets of the following complex 6 dead lift 6 hang clean 6 push press 6 back squats try to add weight each set log top weight completed any drop of bar constitutes a penalty of a 800m run or 100 du’s Metcon Annie 50-40-30-20-10 double unders sit ups(unanchored) Continue reading

Wednesday, March 25, 2015

EMOM for 20 minutes Alternate Exercises each minute 1 snatch + 3 OHSM=95# add 5-10# each set until fail then drop 10# W=65# add 5-10# each set until fail then drop 10# 10 burpee pull ups Metcon 10 minutes 30 seconds row max calories 30 seconds rest Continue reading

Tuesday, March 24, 2015

Seated Strict Press 3 sets x 15 reps Rest 45-60 seconds between sets Push Press EMOM for 7 minutes 2 reps @ approx 70-80% of 1RM Metcon 10 minute AMRAP 3 Push ups 5 pull ups 7 sit ups Continue reading

Monday, March 23, 2015

EMOM for 12 minutes 3 front squats start at 60% move up weight W=5# M=10# each minute until you feel close to failure then try to remain at that weight Metcon 3 rounds for time 400m run 10 goblet lunges 10 KB Swing 30 double unders Continue reading

Monday, March 16, 2015

Squat Work up to new 5RM Rest as needed between sets Drop weight 15% and perform 3 more sets x 5 reps Metcon Kipping pull up Challenge(alternate is inverted row) Perform 4 reps rest 10 seconds and repeat until unable to complete 4 Rest 2 minutes Perform 3 reps rest 10 seconds and repeat until unable to complete 3 Score is total number of reps completed Rest 3 minutes For Time 1000m row At the top... Continue reading

Saturday, March 14, 2015

For Time 150 hand release push ups each time you break you must run 100m no resting on the ground or in plank position Continue reading

Friday, March 13, 2015

CrossFit Games Open 15.3 Continue reading

Thursday, March 12, 2015

4 Rounds Hang Power Snatch x 3 reps (1 from fail) Rest 20 seconds OHS x 4 reps (1 from fail) Rest 20 seconds Snatch Grip Press (behind the head)x 8 reps Rest 2 minutes Metcon EMOM for 12 minutes 3 powercleans (135/95) 3 burpees over the bar Continue reading

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