Category Archives: CrossFit

1. Power Clean: 1,1,1,1,1 2. 5 minutes of max Power Cleans @ 155 lbs/105 lbs every minute starts with 5 Box Jumps @ 30″ 3. 5 minutes of max Box Jumps @ 30″ every minute starts with 5 Power Cleans @ 155 lbs/105 lbs

1. 3 rounds for time of: 400 meter run Rope climb x 3 2. 95 lb overhead squat x 75 in as few sets as possible

As many rounds as possible in 20 minutes of: 115lb Hang power clean x 15 Handstand walk x 15 feet 24″ Box jumps x 15 Handstand walk x 15 feet

1. Warm up your gear 2. Front Squat: see what you can do today- find a 1 rep max 3.  For time: 9-6-3 reps of: 165 pound Thruster Muscle-up

For time: 185lb deadlift x 20 1.5 kettlebell snatch x 30 1.5 pood rack walk x 400 ft 1.5 kettlebell snatch x 30 185 lb deadlift x 20 http://www.theartistandtheolympian.com/ You need to watch this short film. Gives a great insight on the mind of people that commit themselves to their craft, whatever it may be.

1. Snatch: 3,3,2,2,1,1 2. 4 rounds for time of: 1 Minute overhead barbell hold @ 115lbs 1 Minute of plank hold (elbows) 1 Minute double hand pinch grip hold with 25 lb bumpers in each hand

1. Bench Press: 3,3,3,3,3 2. Every minute on the minute for 15 minutes: 5 Wallballs 4 Burpees 3 Wallballs 2 Burpees 1 Wallball

1. Press: 3,3,3,2,2,2,1,1,1 2. 10 Rounds  for time of: 2 Muscle ups 4 Kettlebell swings @ 2 pood 6 Kettlebell swings @ 1.5 pood 8 Kettlebell swings @ 1 pood

Make sure you bring a vest tomorrow guys. 1. For 20 minutes: Odd minutes: 2 Back squats Even Minutes: 1 power clean 2. BRENTON Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wifeContinue reading “WOD Monday November 11th”

1.Work up to a max load of this complex:  Hang clean/ Front squat x 2 / Jerk 2. For time: Ring pushups x 30 Double unders x 40 Burpees x 50 Sit ups x 60