Happy Birthday Pastor James!!!
2 Rounds Standard Warm-Up
Then
Strength: Bent Over Row (5 x 5)
Then
For Time:
Pastor's 61 -
- 61 Double Unders (200 Singles)
- 61 Burpees
- 61 Sit-Ups
- 61 Jumping Lunges (scale: Walking Lunges)
Post BOR weight, time, and any mods to comments.
Thursday, November 29, 2012
Wednesday, November 28, 2012
Wednesday, November 28, 2012 - Workout
2 Rounds Standard Warm-Up
Then
Practice: Pull-Up Strength
Then
4 Rounds, each in 4 minutes
- 200m Sandbag Run
- 20 Sandbag Squats
- AMRAP Kettlebell Swings or Box Jumps (2 Rounds of Each)
Rest 2 minutes between rounds
Post Total number of reps, KBS weight, and BJ height to comments.
Then
Practice: Pull-Up Strength
Then
4 Rounds, each in 4 minutes
- 200m Sandbag Run
- 20 Sandbag Squats
- AMRAP Kettlebell Swings or Box Jumps (2 Rounds of Each)
Rest 2 minutes between rounds
Post Total number of reps, KBS weight, and BJ height to comments.
Sunday, November 25, 2012
Monday, November 26, 2012 - Workout
1 Round Standard Warm-Up
Then
Group Warm-Up
Then
Strength: Back Squat (5, 3, 1+)
Then
AMRAP in 20 Minutes -
- 400m Run
- 10 Pull-Ups
- 20 Push-Ups
- 30 Squats
Post BS AMRAP weight and reps, number of rounds and any mods to comments.
Then
Group Warm-Up
Then
Strength: Back Squat (5, 3, 1+)
Then
AMRAP in 20 Minutes -
- 400m Run
- 10 Pull-Ups
- 20 Push-Ups
- 30 Squats
Post BS AMRAP weight and reps, number of rounds and any mods to comments.
Sunday, November 25, 2012 - Workout
2 Rounds Standard Warm-Up
Then
For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 -
- Shoulder to Overhead (95/65)
- Walking Lunges
- Knees to Elbows (or 2x Sit-ups)
Post time and mods to comments.
Then
For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 -
- Shoulder to Overhead (95/65)
- Walking Lunges
- Knees to Elbows (or 2x Sit-ups)
Post time and mods to comments.
Thursday, November 22, 2012
Friday, November 23, 2012 - Workout
3 Rounds Standard Warm-Up
Then
Review: Squat Clean
Then
For Time:
"The Turkey's Revenge"
- Run 1 Mile
21/15/9
- Squat Cleans (95/65)
- Ring Dips
- Run 1 Mile
This is a famous CrossFit workout called Elizabeth with 1 mile runs added before and after to spice things up a bit.
Post time, weight, and any mods to comments.
Then
Review: Squat Clean
Then
For Time:
"The Turkey's Revenge"
- Run 1 Mile
21/15/9
- Squat Cleans (95/65)
- Ring Dips
- Run 1 Mile
This is a famous CrossFit workout called Elizabeth with 1 mile runs added before and after to spice things up a bit.
Post time, weight, and any mods to comments.
Wednesday, November 21, 2012
Wednesday, November 21, 2012 - Workout
2 Rounds Standard Warm-Up
Then
Team Workout:
- 10 min to find combined 1 RM Deadlift
- With 25% of combined DL on the bar team farmer carry 200m
- AMRAP in 10 minutes of Deadlifts while partner holds a plank. Everytime you fail on the plank switch places.
Post combined DL max, weight used for the workout and total number of DL's to comments.
Then
Team Workout:
- 10 min to find combined 1 RM Deadlift
- With 25% of combined DL on the bar team farmer carry 200m
- AMRAP in 10 minutes of Deadlifts while partner holds a plank. Everytime you fail on the plank switch places.
Post combined DL max, weight used for the workout and total number of DL's to comments.
Monday, November 19, 2012
Monday, November 19, 2012 - Workout
1 Round Standard Warm-Up
Then
Group Warm-Up
Then
Strength: Push Press (5, 3, 1+)
Then
For Time:
30 - 20 - 10 -
- Pull-Ups
- Ground-to-Overhead (95/65)
Post PP AMRAP weight and reps, time, G2O weight and any mods to comments.
Then
Group Warm-Up
Then
Strength: Push Press (5, 3, 1+)
Then
For Time:
30 - 20 - 10 -
- Pull-Ups
- Ground-to-Overhead (95/65)
Post PP AMRAP weight and reps, time, G2O weight and any mods to comments.
Subscribe to:
Posts (Atom)