10/2/14

Main – CrossFit

Weightlifting

Floor Press (5-4-3-2-1 add weight each set)

Metcon

Black & Blue (Time)

“Black & Blue”
5 RFT:
10 Power Cleans, 135/95
10 Burpees

10/1/14

Main – CrossFit

Weightlifting

Back Squat (3×3, across)

Sumo Deadlift (1×3, heavy)

Metcon

Metcon (7 Rounds for reps)

EMOMx14
Odd: 5 Sumo Deads, 315/225 + 15 Air Squats + AMRAP Double unders
Even: Rest

Score is # of DU

9/30/14

Main – CrossFit

Metcon

1: Heather (Time)

Cash in:
800m Run, followed by:
5 Rounds
12 C2B
9 Squat Snatch, 95/65
6 Strict HSPU
Cash out
800m Run
20 Burpees

2: Metcon (8 Rounds for reps)

4 Rounds NOT for time of:
Max unbroken Muscle ups
Max Bench Press, bodyweight
There is no rest between the MU and BP. Rest as needed between rounds.

Scaled MU:
L1 Bar MU
L2 C2B
L3 Pull-ups
L4 ring rows or bands
Men: 50 reps of each.
Women: 40 reps of each.

If you don’t hit the goal numbers complete additional reps/sets as needed till goal numbers are reached.

9/29/14

Main – CrossFit

Weightlifting

1: Front Squat (5×5, across)

Metcon

2: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

3: Metcon (Time)

Rowing
3x1000m, 3 minutes rest

9/26/14

Main – CrossFit

Weightlifting

Power Snatch (Power Snatch + Squat Snatch)

Power Snatch + Squat Snatch – quickly work up to a heavy set, no fails – this should not take more than 10 minutes.

Back Squat (EMOMx10 1 rep, across)

Metcon

Metcon (Time)

3 RFT:
60 DU
30 WB 20/14
15 DL 245/175

9/25/14

Main – CrossFit

Weightlifting

Jerk (Log your heaviest load)

Metcon

Metcon (Weight)

EMOMx15

5 rounds of:

Min 1 – 7 Push Jerks at 60% of best lift from #1

Min 2 – :45 second hollow hold

Min 3 – 5 strict pull-ups
**The Push Jerk can come off the rack.**

9/24/14

Main – CrossFit

Metcon

Metcon (Time)

For time:
10-9-8-7-6-5-4-3-2-1 Front Squat, 155/135
200m Run after every round.

9/23/14

Main – CrossFit

Weightlifting

Front Squat (5×5, across)

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Women’s RX
Box Jump 20″
KB 12kg
Push Press 35#
Wall balls 14#

Dubai

Main – CrossFit

Metcon

Dubai (Time)

For time:
400m run
30 Front Squats 155/105
400m run
30 Hang Cleans 155/105
400m run
30 Squat Cleans 155/105
400m run

Event Series 6 & 8

Main – CrossFit

Weightlifting

Bench Press (2 Rep Max)

Team Bench Press:
Class Average Bench press for 2 Rep max Bench Press. This will be the total weight divided by the number of people in class i.e. If only 2 people are in class for example Brandon does 2 reps at 250 and Kim does 2 reps at 100 it’s 350 divided by 2 for a 175 class average. Every athlete in the class will be a part of the team. As a team you will have a total of 12 minutes for athletes to complete their lifts using a single barbell for every 4 people. The class score will be the sum of each athlete’s successfully completed lift divided by the number of athletes in the class.

NOTE: The bench press starts and ends with the athlete supporting the weight with the elbows locked out. At the bottom, the barbell must come into contact with the athlete’s chest.Throughout each repetition, the hips must stay on the bench and the feet must stay on the ground. Stacking plates under the athlete’s feet is permitted as long as the feet stay on the plates the entire time. Spotters are permitted but the elbows must come to full lockout at the top before the spotter grabs the bar or it is a no rep.

Metcon

Metcon (AMRAP – Reps)

15 Min AMRAP
ADV RX
50 deadlifts, partner holds deadlift, 225 / 155 lb.

50 handstand push-ups, partner holds handstand

RX
50 deadlifts, partner holds deadlift, 155 / 105 lb.

50 push presses, partner holds handstand, 105 / 65 lb.
This event begins with both barbells on the floor and both athletes standing tall. While performing deadlifts, the partner must be holding their barbell at the top of the deadlift. During the handstand push-up, the partner must be holding a handstand on the wall. Pairs may divide the reps in whatever manner they choose.

All of the deadlift repetitions must be performed before the pair may move on to the handstand push-ups. The teams score is the total repetitions completed within the 15-minute time cap.