Posts By: Gayle

Sunday 8/20/17

CrossFit

For Time:
500m Row
25 Pull Ups
5 Burpees
400m Row
20 Pull Ups
10 Burpees
300m Row
15 Pull Ups
15 Burpees
200m Row
10 Pull Ups
20 Burpees
100m Row
5 Pull Ups
25 Burpees

Saturday 8/19/17

CrossFit

PARTNER WOD
22m AMRAP
4 Deadlifts 135/95
3 Hang Power Cleans
2 SH to OH
18 Air Squats

P1 Runs 400m while P2 performs the AMRAP. P2 picks up from where P2 left off and P1 goes out on a run. Record total Rounds and Reps. 1 bar per team.

Friday 8/18/17

CrossFit

Power Snatch
3-3-3-3-3

For Time:
4 Rounds
10 KB/DB Snatches (Right Arm) 53/35
10 T2B
10 KB/DB Snatches (Left Arm)
30 KB/DB Lunges Total

Thursday 8/17/17

Happy Birthday Bryan Timm!  

CrossFit

“Barbara”
Five rounds, each for time of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Rest precisely three minutes between each round.

Wednesday 8/16/17

CrossFit

Power Clean
3-3-3-3-3

Open WOD 14.3
8m AMRAP
10 Deadlifts 135/95
15 Box Jumps 24/20
15 Deadlifts 185/135
15 Box Jumps
20 Deadlifts 225/155
15 Box Jumps
25 Deadlifts 275/185
15 Box Jumps
30 Deadlifts 315/205
15 Box Jumps
35 Deadlifts 365/225
15 Box Jumps

Tuesday 8/15/17

CrossFit

5 Push Jerks (175/123)*
8 Ring Dips
16 KBS (53/35)
29 Double Unders
4 Push Jerks
8 Ring Dips
16 KBS
29 Double Unders
3 Push Jerks
8 Ring Dips
16 KBS
29 Double Unders
2 Push Jerks
8 Ring Dips
16 KBS
29 Double Unders
1 Push Jerks
8 Ring Dips
16 KBS
29 Double Unders
*Use a Rack.  These should be extremely challenging.  You should not be able to Push Press this weight.  Keep it around 75%+ of 1RM

Monday 8/14/17

CrossFit

Thruster
2-2-2-2-2-2-2

5m Clock
Buy in 60 Sit Ups
Max Effort Wallball (20/14)
Rest 2m
then…
For Time:
20-15-10
Front Squat (95/65)
HSPU

Record Thruster Weight, Wallball REPS, and TIME

Sunday 8/13/17

CrossFit

HELLen
2 Rounds
400m Run
21 KBS 53/35
12 C2B Pull Ups
400m Run
21 SDLHP 53/35
12 Toes to Bar

Saturday 8/12/17

CrossFit

Partner Up. Break up however you want, but you cannot move on until all reps are completed of each exercise.
1200m Row
10 Wallwalks (RX is belly button to wall)
50 Deadlifts 225/155
10 Wallwalks
100 Wallball 20/15
10 Wallwalks
50 Deadlifts
10 Wallwalks
1200m Row

Friday 8/11/17

CrossFit

Front Squat

5-5-5-5-5 @ 20X0 (Tempo should be quick.  Make sure to pick appropriate weight.  If its too heavy you won’t be able to keep the tempo)

2 seconds down. 0 at the bottom.  EXPLODE UP.  0 at the top

 

12 Minute Clock
800m Run (3rd street)
then for the remainder of time:
3 Full Cleans 135/95
6 Dips