February 28, 2015

Open Games 15.1

February 27, 2015

Skill

Power Clean

1 x 5 @ 70% 1RM

1 x 3 @ 80% 1RM

1 x 1 @ 90% 1RM

Rest as needed between sets

WOD

Squat Clean & Jerk: 30 Reps for Time

60/40 kg

February 26, 2015

Skill: Muscle Up Progressions

“Tabata Something Else”

Complete 32 intervals of 20 s/10 s rest

8 intervals are pull-ups

8 are push-ups

8 are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

February 25, 2015

Practice:

Back Squat

1 x 5 @ 40% 1RM

1 x 5 @ 50% 1RM

1 x 5 @ 60 % 1RM

Rest as needed between sets

WOD

In 15 minutes

Run/Row 2000m

then

max rep Clean/Jerk 60/40kg

February 24, 2015

Deadlift

1 x 5 at 70% 1RM 1 x 3 at 80% 1RM

1 x 3 at 90% 1RM Rest as needed between sets.

Farmers Walk (Kettlebell) 400m Time Trial

February 23, 2015

Press 1x5 at 70% 1RM Press 1x3 at 80% 1RM Press 1x3 at 90% 1RM Rest as needed between sets.

3 RFT

10 Burpee Box Jumps

15 Chest to Bar Pull ups

20 Toes to Bars

February 21, 2015

2014 Open Games Workout 14.4

14 Minute AMRAP 60 Row (calories) 50 Toes-to-bars 40 Wall Balls, 20/14 lbs, 10/9 ft 30 Cleans, 135/95 lbs 20 Muscle-ups

February 20, 2015

Skill

Back Squat 1x5 at 70% 1RM Back Squat 1x3 at 80% 1RM Back Squat 1x1 at 90% 1RM Rest as needed between sets.

WOD

Tabata Rowing: For Calories

1 min of work/ 2 mins of rest for 5 intervals.

Tabata score is the lowest reps performed in any of the intervals.

Aim for the same calories (or better) each interval

February 19, 2015

Skill:

Power Clean 1x3 at 65% 1RM Power Clean 1x3 at 75% 1RM Power Clean 1x3 at 85% 1RM Rest as needed between sets.

WOD:

As many reps as possible in 20 mins of: Turkish Get Up Alternating Arm, 16/12 kg

February 18, 2015

Skill:

Pistol Progression, Alternating Legs

WOD

Ladder - 10-9-8-7-6-5-4-3-2-1 Wall balls 20/14 Knees to elbows

February 17, 2015

Skill:

Deadlift 1x3 at 65% 1RM Deadlift 1x3 at 75% 1RM Deadlift 1x3 at 85% 1RM Rest as needed between sets.

WOD:

For time: 50 Burpees -- then -- 3 rounds of: 10 Ring Dips 20 Pull-ups 30 Air Squats

February 16, 2015

Warm Up: Games

1. Partner Squat, Plank Relay

2. Hungry Hippos

3. Musical Med Balls

WOD

It's a chipper...  that is all we will say. 

February 14, 2015

In 10 Minutes do:

50 Goblet Squats, 32/24 kg

then in the remaining time, AMRAP of: 10 Deadlifts, 185/135 lbs 10 Box Jumps, 24/18 in

February 13, 2015

2 Rope Climbs Every 1 min for 10 mins.

For time:

“Almost an Annie”

50 – 40 – 30 – 20 – 10

Double-unders Hollow rocks

Single unders are not an option today, so you will make 50 attempts at a double-under attempts before moving onto the 50 hollow-rocks, then 40 attempts and so on and so forth…

February 12, 2015

Skill:

Shoulder Press 1x3 at 65% 1RM Shoulder Press 1x3 at 75% 1RM Shoulder Press 1x3 at 85% 1RM Rest as needed between sets.

WOD:

In 3 mins do: 20 Burpees then in the remaining time, AMRAP of: Box Jump, 24/18 in 7 Ring Dips

Do 5 Rounds

February 11, 2015

Skill:

Back Squat 1x3 at 65% 1RM Back Squat 1x3 at 75% 1RM Back Squat 1x3 at 85% 1RM Rest as needed between sets.

WOD:

Tabata Air Squats 20 seconds work/10 seconds rest 8 x

Tabata Push Press 20 seconds work/10 seconds rest 8 x

February 10, 2015

Skill:

Skin The Cat Practice

WOD:

3 rounds for time of: Row, 500 m Kettlebell Swing, 24/16 kg 20 Pull-ups Rest 3 minutes between intervals

February 9, 2015

Skill:

Power Clean 1x5 at 60% 1RM Power Clean 1x5 at 70% 1RM Power Clean 1x5 at 80% 1RM Rest as needed between sets.

WOD: 

7 rounds for time of: 3 Deadlifts, 225/155 lbs 6 Handstand Push-ups 9 Box Jumps, 24 in

February 6, 2015

For Time:

30 Muscle Ups

February 5, 2015

Skill:

Deadlift 1x5 at 60% 1RM Deadlift 1x5 at 70% 1RM Deadlift 1x5 at 80% 1RM Rest as needed between sets.

WOD:

3 rounds for time of: Farmers Carry, 200 m 15 Kettlebell Swings, 32/24 kg 10 Burpees

February 4, 2015

Back to Basics... with a twist..

Team CrossFit Baseline.

For time: Row, 500 m 40 Air Squats 30 AbMat Sit-ups 20 Push-ups 10 Pull-ups

February 3, 2015

Skill: EMOM: 10 Minutes

3 Pull ups

WOD

Complete as many rounds as possible in 12 mins of: 3 Pull-ups 6 Knees To Elbows 9 Double Unders

February 2, 2015

For Time: 100 GI Janes (burpee pullups)

January 30, 2015

Linda

10-9-8-7-6-5-4-3-2-1 reps, for time of: Deadlift, 1.5x bodyweight Bench Press, 1x bodyweight Clean, 0.75x bodyweight Set up three bars and storm through for time.

January 29, 2015

EMOM for 10 Minutes

Pistol progressions - 5 reps per leg at the top of every minute for 10minutes

Tabata Skipping Tabata Burpee Tabata Row (calories) The Tabata interval is 1 min of work followed by 1 sec of rest for 10 intervals. Tabata score is the total reps performed in all of the intervals.

January 28, 2015

Snatch Balance: 1 Rep Max

Snatch: 1 Rep Max

January 27, 2015

5 rounds for time of: Run, 800 m 30 Kettlebell Swings, 2/1.5 pood 30 Pull-ups

January 26, 2015

EMOM for 20 mins do: 5 Power Clean & Push Jerks, 70% 1RM 6 Kettlebell Swings, 32/24 lbs

January 23, 2015

Skill

Thruster 1 rep max

WOD

9-15-21 reps, for time of: Thruster, 95/65 lbs Pull-up

January 22, 2015

Tabata Deadlift, 225/155 lbs Tabata Knees To Elbow

January 21, 2015

For time: 50 Double Unders

-- then --

3 rounds of: 10 Pull-ups 20 Kettlebell Swings, 32/24 kg 30 Wall Balls, 20/16 lbs, 10/9 ft

-- then --

50 Double Unders

January 20, 2015

Shoulder Press/ Pull ups

5 rounds for max reps -50% BW o

Do the pull-ups immediately following the strict press.

No time limit

Pull-ups can be any style (butterfly, kipping, dead hang). Scale the weight/assistance as needed.

January 19, 2015

For Time:

100 Body Weight Back Squats 

30 Knees to Elbows