April 1, 2015

Back Squat

5 reps x 70% of your 1 rep max

3 reps x 80% of your 1 rep max

As many reps as possible x 90% of your 1 rep max

KB Snatch review

4 RFT:

4 Muscle-ups (or 12 jumping MU or 12 pull ups/12 ring dips)

16 Kettlebell Snatches (8 each arm at 24/16kg)

March 31, 2015

Power Clean

3 reps of 65% of your 1 rep max

3 reps of 75% of your 1 rep max

As many reps as possible of 85% of your 1 rep max

6 RFT:

200m run/250m row

12 KB swings 32/24kg

8 clapping push ups

March 30, 2015

KB Skills - Clean and Snatch

7 rounds for time of:

10 lateral (sideways) box jump

10 ring dips

50m farmers walk 1kb (as heavy as possible)

March 28, 2015

Open Games 15.5

Final Week!

March 26, 2015

Press

3 X 65% 

3 X 75% 

As many reps as possible X 85% of your 1 rep max

“CrossFit Disco” (from CFFB)

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Cleans – 75% of body weight

Pull Ups

March 25, 2015

Deadlift

3 X 65% 

3 X 75% 

As many reps as possible X 85% of your 1 rep max

5 Rounds 

15 Barbell Good mornings

15 Snatch grip deadlifts

March 24, 2015

Unknown and Unknowable Angie

For Time:

100

Pull Ups

Push Ups

Hollow Rocks

Squats

March 23, 2015

 Front Lever Skill Work

7 RFT of

3 Cleans 185/135

4 Ring/paralette/normal handstand push-ups

March 21, 2015

15.4

AMRAP: 8 minutes
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb.  F 125 lb.

March 21, 2015

Open Games 15.4

March 20, 2015

Practice Front Lever Skill Work

WOD

7 RFT

3 Cleans 185/135

4 Ring/paralette/normal handstand push-ups

March 19, 2015

 Back squat

5 reps x 60% of your one rep max

5 reps x 70% of your one rep max

As many reps as possible x 80% of your one rep max

For 20 minutes:

Run 400m / Row 500m

Rest precisely the time of the previous run, can be done with partners, while one works the other rests

March 18, 2015

 Power clean

5 x 60% of 1RM

5 x 70% of 1RM

As many reps as possible x 80% of your one rep max

 Snatch:12 minute EMOM: 1 squat snatch

March 17, 2015

Practice:Back lever skill work

WOD

“Light Kalsu”

100 thrusters 95/65 for time.

every minute on the minute you must complete 5 burpees

March 16, 2015

Skill: Press

5×60%

5×70%

5×80% (as many repetitions as possible)

WOD: Jeremy

March 14, 2015

Open Games 15.3

March 13, 2015

Open Games 15.3

AMRAP: 14 minutes

7 muscle-ups

50 Wall Balls   

100 Double Unders

March 12, 2015

Skill: Deadlift

5 reps x 60% of your 1 rep max

5 reps x 70% of your 1 rep max

As many reps as possible x 80% of your one rep max

WOD

4 RFT:

with 2 12/16/24 kg kettlebells –

10 squats

10 overhead (anyhow)

10 lunges

10 thrusters

50 m farmers walk

March 11, 2015

Skill

KB Skills - Clean and Snatch

WOD

5 intervals of:

run 400m / row 500m

15 KB swings 32/24kg

15 Pull ups

Rest 2 minutes between intervals

March 10, 2015

Back Squat 1x5 at 60% 1RM

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

5 Ring Work: Every 1 min for 15 mins.

Ring work (Ring hold, ring dips, L-sit, Muscle up, skin the cat) 1 set every minute on the minute for 15mins

March 9, 2015

Skill:

Every 1 min for 10 mins.

A: 1 legless rope climb (or 2 with feet) 

WOD

EMOM: 15 minutes

3 Deadlifts, 225/155 kg

4 Box Jumps, 24/18 in 5 Push-ups

March 9, 2015

EMOM 10 minutes

1 legless rope climb (or 2 with feet)

EMOM: 15 minutes

3 Deadlifts 225/155kg

4 Box Jumps 24/18"

5 Push Ups

March 7, 2015

Saturday March 7

15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

 2 rounds of:

   95-lb. overhead squats, 10 reps

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   95-lb. overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   95-lb. overhead squats, 14 reps

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

March 7, 2015

Open Games 15.2

March 6, 2015

Power Clean

5 x 40% 1RM

5 x 50% 1RM

5 x 60% 1RM

For Time:

Max rep Clean & Jerk 95/65kg

Run/Row 2000m

March 5, 2015

Death by Pull Ups

Running Clock: Strict Pulls

First Minute: 1 pull ups

Second Minute: 2 pull ups

Third Minute: 3 pull ups

Max time: 20 minutes

March 4, 2015

Deadlift

5 x 40% 1RM

5 x 50% 1RM

5 x 60% 1RM

12 Min AMRAP

Max Rep Front Squat 60/40 kg

Run 200m

March 3, 2015

Press

5 x 40% 1 rep max

5 x 50 % 1 rep max

5 x 60 % 1 rep max

Practice L-sits.

5 attempts for max time (aim for 30,60,90 or 120 seconds)

March 2, 2015

Practice:

Back/Front Lever Progressions

WOD

GI Jane

100 Burpee Pull ups