CrossFit – Sat, Apr 27 Metcon (Time) Partner WOD For Time: 40 KBS 24/16kg40 Burpee Box Jump Overs40 Cleans– 200m run –30 KBS 24/16kg 30 Burpee Box Jump Overs30 Clean – 400m run –20 KBS 24/16kg20 Burpee Box Jump Overs20 Clean -800m run- 40’s: @weight(135/95) 30’s: @weight(155/105 20’s: @weight(185/125) Box: 24″/20″
CrossFit – Fri, Apr 26 Front Squat (1×3 80% 5×3 85%) Metcon (Time) 3 Rounds For Time: 600m Run 30-20-10 Barbell Reverse Lunges (135/95)15 T2B Round 1: Back Rack LungesRound 2: Front Rack LungesRound 3: Overhead Lunges Barbell can come off the rackTime Cap: 18 Minutes
CrossFit – Thu, Apr 25 Floor Press (4×8 across) Metcon (Time) For Time: 100/80 Calorie Bike 2,000/1,800m Row 1 Mile Jog
CrossFit – Wed, Apr 24 Deadlift (1×3 build to heavy set of 3 TNG) Donny (Time) 21-15-9-9-15-21 Reps, For Time Deadlifts (225/155 lb) Burpees In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011 http://www.crossfit.com/mt-archive2/008944.html
CrossFit – Tue, Apr 23 Back Squat (ON THE MINUTE X 12: 2 BACK SQUATS 65% across) Metcon (Time) For Time: 400m Run 4 Rounds: 5 Double DB Front Squat 50/35 1 Ring MU 400m Run 3 Rounds: 5 Double DB Front Squats 50/35 5 Bar MU 400m Run 2 Rounds: 5 Double DB Front …
CrossFit – Mon, Apr 22 Metcon (AMRAP – Reps) Clean and Jerk 10 at 135/85 10 at 185/125 10 at 225/155 AMRAP AT 245/165 10 minute Time cap Metcon (Time) 3 Rounds for time: 10 kipping HSPU 20 T2B then….. 2 Rounds of 10 Strict HSPU 5 Rope Climbs then…. 1 Round of 10 Wall …
CrossFit – Sat, Apr 20 TEAM OF 3 (AMRAP – Rounds and Reps) AMRAP X 30 36/27 Calorie Bike 27 Deadlifts (185/125) 18 Pull-ups Split reps however you wish
CrossFit – Fri, Apr 19 Metcon (Time) 3 rounds for time of: 50 wall-balls50 lateral burpee box jump-overs Time cap: 20 minutes ♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box ♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box
CrossFit – Thu, Apr 18 Metcon (AMRAP – Reps) 4 rounds for max reps of: 1 minute of snatches1 minute of rowing for calories1 minute of dumbbell box step-ups1 minute of rest Barball 135/85 DB 50/35 for box step-ups
CrossFit – Wed, Apr 17 Choose one workout Quater-finals I do not recommend doing the strength Deadlift (5×5 Climbing) Pre-Quarterfinals Prep On the :90s mark x 3 Rounds (18 minutes) 0:00-1:30 7/5 Max Effort Row 1:30-3:00 7/5 Max Effort Ski Erg 3:00-4:30 Choose one of the following gymnastic movements -Handstand walks 8 mat lengths -6/4 …
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