Deadlift
1-1-1-1-1-1-1
Wednesday 091118-WG
"Josh"
For time:
21 Overhead Squats (95/65)
42 Pull-ups
15 Overhead Squats (95/65)
30 Pull-ups
9 Overhead Squats (95/65)
18 Pull-ups
For time:
21 Overhead Squats (95/65)
42 Pull-ups
15 Overhead Squats (95/65)
30 Pull-ups
9 Overhead Squats (95/65)
18 Pull-ups
Monday 091116-W G GGG; W W WG
SWOD
Shoulder Press
5-5-5
Ring Pushups
3 x Max Reps
As many rounds as possible in 15 minutes:
3 Handstand Pushups
6 Ring Dips
9 Pushups
BWOD
Push Press
3-3-3
Power Clean
Find 1RM
21-18-15-12-9-6-3 for time:
Kettlebell Swings (1.5/1 pood)
Pushups
Shoulder Press
5-5-5
Ring Pushups
3 x Max Reps
As many rounds as possible in 15 minutes:
3 Handstand Pushups
6 Ring Dips
9 Pushups
BWOD
Push Press
3-3-3
Power Clean
Find 1RM
21-18-15-12-9-6-3 for time:
Kettlebell Swings (1.5/1 pood)
Pushups
Friday 091113-MWG
"Helen"
3 rounds for time:
Run 400 meters
21 Kettlebell Swings (1.5/1 pood)
12 Pull-ups
3 rounds for time:
Run 400 meters
21 Kettlebell Swings (1.5/1 pood)
12 Pull-ups
Wednesday 091111-W; G; G
Deadlift
3-3-3
Ring Dips
3 x Max Rep
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
3-3-3
Ring Dips
3 x Max Rep
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Tuesday 091110-MGM
For time:
150 Single-unders
100 Sit-ups
50 Box Jumps, 24"
125 Single-unders
80 Sit-ups
40 Box Jumps, 24"
100 Single-unders
60 Sit-ups
30 Box Jumps, 24"
75 Single-unders
40 Sit-ups
20 Box Jumps, 24"
50 Single-unders
20 Sit-ups
10 Box Jumps, 24"
150 Single-unders
100 Sit-ups
50 Box Jumps, 24"
125 Single-unders
80 Sit-ups
40 Box Jumps, 24"
100 Single-unders
60 Sit-ups
30 Box Jumps, 24"
75 Single-unders
40 Sit-ups
20 Box Jumps, 24"
50 Single-unders
20 Sit-ups
10 Box Jumps, 24"
Monday 091109-W W WW; W W GGG
SWOD
Back Squat
3-3-3
Thruster
1-1-1
10-9-8-7-6-5-4-3-2-1 for time:
Squat Clean (135/105)
Push Press (135/105)
BWOD
Overhead Squat
3-3-3
Squat Clean
1-1-1
“½ Cindy”
As many rounds as possible in 10 minutes:
5 Pull-ups
10 Pushups
15 Squats
Back Squat
3-3-3
Thruster
1-1-1
10-9-8-7-6-5-4-3-2-1 for time:
Squat Clean (135/105)
Push Press (135/105)
BWOD
Overhead Squat
3-3-3
Squat Clean
1-1-1
“½ Cindy”
As many rounds as possible in 10 minutes:
5 Pull-ups
10 Pushups
15 Squats
10 Things I Believe About CrossFit
I believe that CrossFit can be one of the most humbling experiences, while boosting confidence unlike anything else.
I believe in torn hands, scraped shins, and sweat angels.
I believe in performance over aesthetics.
I believe that CrossFitters are, hands down, some of the coolest, nicest people you will ever meet.
I believe in quality over quantity.
I believe in functionality and efficiency.
I believe in being good at life, not just the gym. I believe in capability...a conditioning far greater than just looking good in the mirror.
I believe that some form of CrossFit is perfect for anyone with any goal. Give me a scenario and I will give you CrossFit and 100 reasons why.
I believe in gyms without mirrors. Ego is the enemy. I believe someone can have a 2 minute Fran, an 1100 CrossFit Total, score 450 on Fight Gone Bad, and be one of the most humble people you will ever meet.
Lastly, I believe that CrossFit is not just for yourself. CrossFit is for your wife/husband, your kids, and your grandkids. I believe in 90 year olds playing with and giving piggy-back rides to their grandchildren.
I believe in torn hands, scraped shins, and sweat angels.
I believe in performance over aesthetics.
I believe that CrossFitters are, hands down, some of the coolest, nicest people you will ever meet.
I believe in quality over quantity.
I believe in functionality and efficiency.
I believe in being good at life, not just the gym. I believe in capability...a conditioning far greater than just looking good in the mirror.
I believe that some form of CrossFit is perfect for anyone with any goal. Give me a scenario and I will give you CrossFit and 100 reasons why.
I believe in gyms without mirrors. Ego is the enemy. I believe someone can have a 2 minute Fran, an 1100 CrossFit Total, score 450 on Fight Gone Bad, and be one of the most humble people you will ever meet.
Lastly, I believe that CrossFit is not just for yourself. CrossFit is for your wife/husband, your kids, and your grandkids. I believe in 90 year olds playing with and giving piggy-back rides to their grandchildren.
Friday 091106-G; GGGG
For time:
30 Muscle-ups
Alyssa WOD
Tabata Pull-ups
Tabata Pushups
Tabata Kettlebell Swings, 30 lbs
Tabata Squats
30 Muscle-ups
Alyssa WOD
Tabata Pull-ups
Tabata Pushups
Tabata Kettlebell Swings, 30 lbs
Tabata Squats
Wednesday 091104-G; WW
Skill Work:
Handstands/Handstand Pushups
Alyssa WOD
10-9-8-7-6-5-4-3-2-1 for time:
Power Clean, 55 lbs
Push Press, 55 lbs
Handstands/Handstand Pushups
Alyssa WOD
10-9-8-7-6-5-4-3-2-1 for time:
Power Clean, 55 lbs
Push Press, 55 lbs
Monday 091102-M; MMW; GGGG
Skill Work:
Double Unders
Alyssa WOD
3 rounds for time:
Row 500 meters
30 Wall Ball, 10 lbs
30 Box Jumps, 20"
Steven WOD
"Angie"
100 Pull-ups
100 Pushups
100 Sit-ups
100 Squats
Double Unders
Alyssa WOD
3 rounds for time:
Row 500 meters
30 Wall Ball, 10 lbs
30 Box Jumps, 20"
Steven WOD
"Angie"
100 Pull-ups
100 Pushups
100 Sit-ups
100 Squats
Subscribe to:
Comments (Atom)