A) power snatch - 2RM
B) front squat - 3.3.3 (1-sec pause in the bottom)
C) partner WOD: 2:00 rounds, :15 transition - 3 rounds each
250m row sprint
Max reps bench press with remaining time (95/65)
2014 11 09
Scroll down and post results to comments :)
A.
Bench 5RM
B.
3 Rounds
12 Dumbbell Walking Lunges *As heavy as possible
Rest 1 Min
14 Plyo Push Ups *Keep them pretty
Rest 1 Min
16 Cal Row *Go ham
Rest 1 Min
2014 11 09
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 2, 2, 2, 2, 2 Close Grip Bench 5×3 @ 90% of 5 RM from Thursday
Conditioning
Complete as many rounds as possible in 10 minutes: 135/95 lbs Push Presses – 7 reps Push Ups – 7 reps 20″ Box Jumps – 7 reps
2014 11 09
2014 11 09
A.
14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135/95 lb.
20 muscle-ups
post results to comments
2014 11 08
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2014 11 08
Post your favorite Crossfit workout and explain why its your favorite workout to comments.
A.
"Jack"
Complete as many rounds as possible in 20 minutes of:
115/75 pound Push press, 10 reps
10 KB Swings, 1.5/1 pood
10 Box jumps, 24/20 inch box
Post results to comments
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
2014 11 07
Costume/Pumpkin Carving Winners!
Amber Polite with her Chicken Costume, and Carmella with the Dr. Seuss pumpkin wins! Post your email address to comments and wait for your Rogue Gift Card
2014 11 07
2014 11 07
A) 15min clean warm-up, then every 1:30 x 8 rounds - 2 cleans @75%
B) back squat (tempo) - 3.2.X.1 - 4x3
C) 12min AMRAP:
9 DL (225/155)
12 hand-release push ups
15 step-ups (24/20")
2014 11 07