131231

Complete for time

40-30-20-10

dumbbell snatches, 50# (alternating hands, dumbbell touches ground each time)

sit ups

wall ball

SH 12:57

CP 16:40

131230 Push Press 3RM

EMOM - 20 min

Even minutes

3 push press

Odd minutes

6 chest to bar pull ups

SH 155-155-175-175-185-185-190-195-200-210

CP 155 (sore shoulder)

131229

Row 1k 

Then

3 rounds

30 front rack lunges, 115#

30 hand release push ups

Then

Row 500m

SH 17:13

FC 24:59

131227

A) 5 minutes of double under work

B) AMRAP 7 min - up ladder by 3s

3 kb swings, 70/53

3 bar facing burpees

6 kb swings

6 bar facing burpees

9

9

12

12

etc...

SH 125

CP 101

131226 Squat Clean 1RM

Work to squat clean 1RM

SH 235# pr

Rest as needed

Then

3 rounds for time

Thrusters, 115/80

Box jumps, 24/20

SH 5:19

CP 7:57

131224 "DT-lite"

"DT-lite"

AMRAP 12 min

12 deadlift, 95#

9 hang power clean, 95#

6 push jerk, 95#

SH 286

CP 216

131221

3 rounds for time

run 400m

15 box jumps 30"/24"

15 pull ups

131220 Deadlift 1RM

Deadlift 1RM

SH 455 PR

CP 365 PR

131220

5 rounds for time

10 hang clean 115/75

10 push press 115/75

10 toes to bar 

SH 8:56

FC 16:46

MH 17:14

131218

21-18-15-12-9-6-3

kb swings 70/53

hand release push ups

sit ups

SH 9:04

FC 10:39

MH 12:02

131217 Open Workout 11.3

WORKOUT 11.3

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)

SH 21 (175#)

MH 12 (75#)

-rest 3 minutes-

Then

AMRAP 5 minutes

Row for calories

SH 100

MH 51

131216

5 rounds for time

10 chest to bar pull ups

15 wall ball

10 bar facing burpees

SH 11:05 

FC 12:12 

MH 14:29

131213

Partner Workout,  I go, you go
As many rounds as possible in 5 minutes
2 Squat cleans 185#/125#
Rest 2 minutes
As many rounds as possible in 5 minutes
5 Push jerks 185#/125#
Rest 2 minutes
As many rounds as possible in 5 minutes 
10 Deadlifts 185#/125#
* Courtesy of Norcal Lab! 

SH/CP 8-5-6 (155)

FC/MH 10-5-5 (135-155/65-75)

 

131212

AMRAP 15 min

10 kb swings 53/35

10 push ups

10 goblet squats 53/35

SH 373

MH 300

131211 Elizabeth

"Elizabeth"

21-15-9 reps

Cleans

Ring dips

Rest as needed

500m row

SH 4:43/1:33

CP 5:48/1:44

131209 Death by Thrusters

Death by Thrusters 95/65*

*1 thruster the first minute, 2 the second minute, 3 the third, etc...until failure. Record total reps

MH 81 (45#)

SH 130 Rx

131207

AMRAP 12 min

50 cal row

50 kb swing 53/35

50 wall ball 

50 knee to elbow

SH 205

MH 160

131205

7 rounds for time

10 deadlift 135/95

10 hand release push ups

10 front squats 135/95

SH 11:14

FC 16:18

MH 14:33 (65#)

131203

4 rounds for time

Run 400m

25 air squats 

2 legless rope climbs, 12'

SH 10:51

CP 11:27

131202

Bench Press
3-3-3-3-3

SH 185-225-225-225-225

Conditioning:

50 Ring push ups
Every minute on the minute 5 ring rows

SH 2:20

131201

100 double unders
then
4 rounds
10 kb swing 70/53
10 burpee box jump overs
10 kb sumo deadlift high pull 70/53
then
100 double unders

SH 11:07

MH 14:33 (20# kb)

131130

complete for time:

run 400m

then

21-15-9 reps

power cleans 135/95

back squats 135/95

then

run 400m

SH 11:42

FC 14:43

MH 16:26

131128

3 rounds for time

500m row

20 shoulder to overhead, 135#

20 toes to bar

SH 16:31

CP 20:15

131126

3 rounds for time

20 burpee pull-ups

20 wall ball 20lb/10'

SH 9:54

131125

A) overhead squat work

B) AMRAP 6 min

5 power snatch, 115lb

10 back squats, 115lb

SH 81

CP 49

131123

complete for time

run 800m

50 squats

50 kb sumo deadlift high pull 53/30

50 sit ups

50 push press 95/45

run 400m

3 rope climbs, 12' (5 rope pulls)

SH 13:47

MH 17:50

131122

AMRAP 15 min

5 burpee box jumps 24/20

10 cal row

15 jumping lunges

SH 278

MH 151

131120 Front Squat 1RM

A) Establish 1RM front squat

SH 295

CP 225

B) alternating with partner complete 4 rounds each for time of:

12 GHD sit ups

12 kb swings, 70lb

12 GHD back extensions

SH/CP 13:09

131119

5 deficit handstand push ups

10 power cleans, 185lb

20 chest to bar pull-ups

40 burpees

20 chest to bar pull-ups

10 power cleans, 185lb

5 deficit handstand push-ups 

SH 11:34

CP 19:45

131118

complete for time

100 double unders

then

10-9-8-7-6-5-4-3-2-1

hang power snatch, 95lb

toes to bar

then

100 double unders

SH 10:49

131116

complete for time

40 calorie row

10 wall ball 

30 calorie row

20 wall ball

20 calorie row

30 wall ball

10 calorie row 

40 wall ball

SH 10:56

MH 18:42

131115

5 rounds for time

3 squat clean thrusters, 185lb

5 chest to bar pull ups

7 box jumps, 30"

SH 10:02 Rx

131112

Row 1k

50 push ups

50 sit ups

Row 500m

40 push ups

40 sit ups

Row 250m

30 push ups

30 sit ups

SH 17:46

FC 19:33

131110

3 rounds for time

60 double unders

30 kb swings 70/53

15 front squats 155/105

then 

run 800m

SH 19:40 Rx

MH 22:54 (30lb kbs/55lb sqt)

FC 26:45 (135lb sqt)

131109

http://crossfitsteam.com/november-9th-wod-running-seminar-postponed/

Cash in
10 – 50 yard sand bag sprints

WOD
15 deadlifts 225/155
Then
4 rounds
10 hang cleans 135/95
10 shoulder to OH 135/95
Then
15 deadlifts 225/155

SH 7:18 Rx

131107

complete for time

30 wall ball 20/16

30 pull ups

30 hand release push ups

30 toes through rings

30 overhead walking lunges, 45/25

30 burpees

30 burpees

30 shoulder to overhead, 135/95

30 cal row

SH 15:03 Rx

FC 23:31 (115lb)

MH 19:45 (45lb)

131106

4 rounds

10 deadlifts, 225lb

run 400m

10 ring dips

SH 10:20

CP 11:25

131105

complete for time

row 1000m

50 thrusters, 95lb

row 1000m

SH 11:52

FC 14:46

131104 Back Squat 1RM

A.

15 min: work to a 1RM back squat

CP 265

SH 335

B.

AMRAP 7 min

2 hand stand push-ups

2 toes-to-bar

4 hand stand push-ups

4 toes-to-bar

6

6...etc.

CP 71

SH DNF (shoulder)

131102

3 rounds for time

row 500m

10 clean and jerk, 155lb

15 pull ups

SH 15:56

FC 18:24 (135lb)

131101

5 rounds for time

15 kb swings, 70lb

15 hand release push ups

15 goblet squats, 70lb

SH 11:07

FC 12:45

MH 12:17 

131030

AMRAP 8 min

15 hang cleans, 95lb

15 wall ball, 20lb/10'

SH 171

CP 134

131029

3 rounds for time

30 burpees

run 400m

30 deadlifts, 135/95

SH 14:14

FC 17:20

MH 21:38

131028

5 rounds for time

5 thrusters, 155#

7 chest to bar pull ups

250m row

SH 10:27

CP 3 rounds (injured)

131027

50-40-30-20-10*

mountain climbers

"Pump" sit ups

*120 ft farmers carry after each round

SH 10:26

FC 12:09

MH 13:05

131026

5 rounds for time

10 ghd sit ups

10 push press, 115#

10 cal row

SH 8:10

131024

AMRAP 12 min

10 kb sumo deadlift high pull 70/53

10 wall ball

10 knees to elbows

SH 257

FC 210

MH 190

131023

run 1 mile

20 deadlifts, 185#

30 burpees

40 lunge steps w/45# plate

50 kb swings, 53#

SH 14:30

FC 16:40

131022

5 rounds

5 squat clean, 185#

25 double-unders

5 handstand push ups

Scott 12:14

131020

run 400m
then
5 rounds of Cindy:
5 pull-ups
10 push-ups
15 squats
then
run 400m
5 rounds of Cindy:
5 pull-ups
10 push-ups
15 squats
then
run 400m

SH 13:22
FC 16:20
MH 19:25