Tuesday, December 31, 2013

131231

Complete for time

dumbbell snatches, 50# (alternating hands, dumbbell touches ground each time)
sit ups
wall ball

SH 12:57
CP 16:40


Monday, December 30, 2013

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)


Sunday, December 29, 2013

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

Friday, December 27, 2013

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


Thursday, December 26, 2013

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

Tuesday, December 24, 2013

131224 "DT-lite"

"DT-lite"

AMRAP 12 min
12 deadlift, 95#
9 hang power clean, 95#
6 push jerk, 95#

SH 286
CP 216

Saturday, December 21, 2013

Friday, December 20, 2013

Wednesday, December 18, 2013

Tuesday, December 17, 2013

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


Monday, December 16, 2013

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

Friday, December 13, 2013

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)
 

Thursday, December 12, 2013

131212

AMRAP 15 min
10 kb swings 53/35
10 push ups
10 goblet squats 53/35

SH 373
MH 300

Monday, December 9, 2013

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

Sunday, December 8, 2013

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

Saturday, December 7, 2013

131207

AMRAP 12 min
50 cal row
50 kb swing 53/35
50 wall ball 
50 knee to elbow

SH 205
MH 160


Thursday, December 5, 2013

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#)


Tuesday, December 3, 2013

131203

4 rounds for time
Run 400m
25 air squats 
2 legless rope climbs, 12'

SH 10:51
CP 11:27

Monday, December 2, 2013

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



Sunday, December 1, 2013

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)

Saturday, November 30, 2013

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

Thursday, November 28, 2013

131128

3 rounds for time
500m row
20 shoulder to overhead, 135#
20 toes to bar

SH 16:31
CP 20:15

Tuesday, November 26, 2013

131126

3 rounds for time
20 burpee pull-ups
20 wall ball 20lb/10'

SH 9:54



Monday, November 25, 2013

131125

A) overhead squat work

B) AMRAP 6 min
5 power snatch, 115lb
10 back squats, 115lb

SH 81
CP 49


Saturday, November 23, 2013

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


Friday, November 22, 2013

131122

AMRAP 15 min
5 burpee box jumps 24/20
10 cal row
15 jumping lunges

SH 278
MH 151


Wednesday, November 20, 2013

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

Tuesday, November 19, 2013

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

Monday, November 18, 2013

131118

complete for time
100 double unders
then
hang power snatch, 95lb
toes to bar
then
100 double unders

SH 10:49


Saturday, November 16, 2013

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



Friday, November 15, 2013

131115

5 rounds for time
3 squat clean thrusters, 185lb
5 chest to bar pull ups
7 box jumps, 30"

SH 10:02 Rx

Tuesday, November 12, 2013

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


Saturday, November 9, 2013

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)


Friday, November 8, 2013

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

Thursday, November 7, 2013

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)

Wednesday, November 6, 2013

131106

4 rounds
10 deadlifts, 225lb
run 400m
10 ring dips

SH 10:20
CP 11:25


Monday, November 4, 2013

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
hand stand push-ups
4 toes-to-bar
6
6...etc.

CP 71
SH DNF (shoulder)

Saturday, November 2, 2013

131102

3 rounds for time
row 500m
10 clean and jerk, 155lb
15 pull ups

SH 15:56
FC 18:24 (135lb)




Friday, November 1, 2013

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 


Wednesday, October 30, 2013

131030

AMRAP 8 min
15 hang cleans, 95lb
15 wall ball, 20lb/10'

SH 171
CP 134


Tuesday, October 29, 2013

131029

3 rounds for time
30 burpees
run 400m
30 deadlifts, 135/95

SH 14:14
FC 17:20
MH 21:38




Monday, October 28, 2013

131028

5 rounds for time
5 thrusters, 155#
7 chest to bar pull ups
250m row

SH 10:27
CP 3 rounds (injured)



Sunday, October 27, 2013

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



Saturday, October 26, 2013

131026

5 rounds for time
10 ghd sit ups
10 push press, 115#
10 cal row

SH 8:10

Thursday, October 24, 2013

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


Wednesday, October 23, 2013

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


Tuesday, October 22, 2013

131022

5 rounds
5 squat clean, 185#
25 double-unders
5 handstand push ups

Scott 12:14

Sunday, October 20, 2013

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