Back Squats
8 x 2 @ 55% 1rm
Skill:
50m Hollow Slide
Wod:
12:4
12 min AMRAP:
150 Wall Ball Shots
90 Double Unders
30 Muscle Ups
Results:
Showing posts with label Games. Show all posts
Showing posts with label Games. Show all posts
Wednesday, 14 March 2012
Thursday 15th March
Strength:
Back Squats
8 x 2 @ 55% 1rm
Skill:
50m Hollow Slide
Wod:
12:4
12 min AMRAP:
150 Wall Ball Shots
90 Double Unders
30 Muscle Ups
Results:
Back Squats
8 x 2 @ 55% 1rm
Skill:
50m Hollow Slide
Wod:
12:4
12 min AMRAP:
150 Wall Ball Shots
90 Double Unders
30 Muscle Ups
Results:
Friday, 27 May 2011
Saturday 28 May
Workout 6
For time:
20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (45lb / 35lb)
30 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
50 foot Sprint
For time:
20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (45lb / 35lb)
30 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
50 foot Sprint
Wednesday, 25 May 2011
Thursday 26 May
Workout 4
For time:
100 Pull-ups
100 Kettlebell swings (24kg / 16kg)
100 Double-unders
100 Overhead squats (40kg / 30kg)
For time:
100 Pull-ups
100 Kettlebell swings (24kg / 16kg)
100 Double-unders
100 Overhead squats (40kg / 30kg)
Tuesday, 24 May 2011
Monday, 23 May 2011
Tuesday 24th May
WOD 2:
Thruster Ladder - Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster.
Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295
Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185
Thruster Ladder - Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster.
Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295
Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185
Wednesday, 27 April 2011
Thursday 28 April
CrossFit Games Open 11.6
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Wednesday, 20 April 2011
Thursday 21 April
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (65/45kg)
10 Toes to bar
15 Wall balls
5 Power cleans (65/45kg)
10 Toes to bar
15 Wall balls
Wednesday, 13 April 2011
Thursday 14 April
CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
Wednesday, 6 April 2011
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