Thursday, May 28, 2015

Friday


5 minute AMRAP, 1 min rest - 4,1 - 3,1 - 2,1
3 deadlifts (275,185)
6 burpees
6 vertical jumps (Max height jump catch)
6 each side db power snatch

Bench 3x5 add weight
Pendlay row 3x15 add weight

Wednesday, May 27, 2015

Thursday

Close up that number is 1608.  Very nice, Ben.

50 push-ups
3 shuttle runs there and back
40
4
30
5
20 push-ups 
6 shuttle runs there and back
*Scale push-ups if needed

Front squats 3x3 

Tuesday, May 26, 2015

Wednesday

Hmmmm

This lovely gem is from the main site CrossFit.com.
1 minute of pull-ups
1 minute of rowing
1 minute of pull-ups
2 minutes of rowing
1 minute of pull-ups
3 minutes of rowing
1 minute of pull-ups
Score calories and reps

EMOM 12
Odd  - 3 clean and jerks at 70% 1 rm
Even -10 lateral jumps over the bar

Monday, May 25, 2015

Tuesday



Paleo diet better than ADA diet for type 2
Just a reminder, if you've been overdoing the partying and are looking for some sensible dietary advice, you could do worse than to follow this simple guide: CrossFit journal article 21.

AMRAP 15
3 cleans
6 box jumps 30/24
9 hollow rocks
12 grasshoppers

Share the new boxes! Whoo!

Superset
  Deadlift 3 x 3
  Press    2 x 5 sets

Thursday, May 21, 2015

Friday

More teamwork!  Redbeard and Matthew

Remember this thing?  Here is your chance to try it again.  Prep everything before you start.

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Immediately, with a continuously running clock

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap


Bench press 3x5reps

Pendley row 3x15reps


Wednesday, May 20, 2015

Thursday

Ana - AMNAP 

3 rounds for warmup 
7 headstands with slow descent 
2 backward rolls
7 wall balls

AmRap 10 minutes
5 strict pull-ups 
5 parellette push-ups 
5 tire flips
5 Kb or db snatch 20/16 kg each side

Front Squat 3x3
If time practice squat clean and jerk


Tuesday, May 19, 2015

Wednesday




Skillzz!!!

3 rounds NOT FOR TIME
5 reverse wall walk-ups
10 deck squats AKA ninja roll commonly called a reverse burpee - demo
   *optional 8 inverted burpees or ninja roll to handstand instead of both - demo
60 second pillar hold AKA plank

OTM for 12 minutes:
Odd 7 power cleans at 155/105
Even 7 dips

For Time:
500 m row
50 kettlebell swings American and AHAP
100 double unders
500 m row
**partitions swings and DU’s as needed

Any time remaining can be used to work on squat cleans or split jerks