Deadlift 5 RM (add 10 lb to last workout)
Power Clean 1, 1, 1, 1, 1
COMPLETE 2 ROUNDS FOR TIME:
185 lb Hang Power Clean – 5 reps
Sprint 100 yards
135 lb Push Press – 10 reps
Sprint 80 yards
Russian KB Swing 2 pood – 20 reps
Sprint 60 yards
40 lb Ball Slam – 30 reps
Sprint 20 yards
Rest 3 minutes between rounds.
2014 04 21
Squat 3×5 (add 5 lb to last workout)
Squat 3 RM
Press 3 x max reps @ 80% of 5 RM from Thursday
Complete for time:
1.5 pood KB Step Ups w/ 20″ box – 50 reps (25 RT/ 25 LT)
Dynamic Push Ups – 100 reps
Double Unders – 150 reps
*Can be broken up into any sets and reps possible.
*One KB in each hand during step ups.
2014 04 20
2014 04 20
REST
REST
“CrossFit Disco”
Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Power Cleans @ 75% of body weight
Pull Ups
*** pull ups can be strict, kipping, butterfly, moth style, tiger style, “Cock to Bar” (yes its a thing), wearing an anti gravity belt, or whatever method you can think of. It is dealer’s choice
2014 04 17
As May approaches, I have come to the realization that I will be losing close to 50% of you forever 🙁 All of you have spent the past 8 months busting your ass in here. I was thinking we could send everyone off with a Crossfit Football total on a Friday. Everyone would come in say at 5:00 and start getting there own warm up in, then at 5:30 we get things rocking. Out of the coming Fridays which would be the best Friday for everyone? Post to comments.
Bench Press 3×5 (add 2.5 lb to last workout)
Press 5 RM
Complete 8 rounds:
Front Squats @ 75% of 1 RM – 3 reps
20 yard Flying Start – 1 rep
* Be prepared to run outside.
*For flying starts, take 10 yards to accelerate, you should be at full speed by the time you start the 20 yards.
*Rest 3-4 minutes between rounds.
2014 04 16
Great job on the Front Squat 1RM yesterday everyone!
Deadlift 5 RM (add 10 lb to last workout)
Deadlift 3×3 @ 90% of 3RM from last Tuesday
Complete:
KB Step Ups – 20″ box w/ 1.5 pood in each hand – 30 reps
Strict Pull Ups – 50 reps
Banded Good Mornings – 100 reps
*This workout can be broken up in any amount of sets and reps.
2014 04 14
Yay Inch Worms!
Squat 3×5 (add 5 lb to last workout)
Press 3×5 (add 2.5 lb to last workout)
Front Squat 1 RM
Bench 3 x max reps @ 1 RM Floor Press
Complete 6 rounds for time:
Barbell Walking Lunge @ 35% of 1 RM FS – 12 reps (6 RT/ 6 LT)
Sprint 25 yards – 1 rep
Dips – 12 reps
2014 04 13
2014 04 13
Andrew showing off his lateral jumping abilities, while Vish mean mugs the camera.
Would it help you guys if I posted the days warm ups, much like I do for the Strength and Conditioning? Or is the way I’ve been doing it working just fine? Post thoughts to comments.
Power Clean 5×3 (add 2.5 lb to last workout)
Hang Power Clean 1 RM
Complete 2 rounds:
Push Ups in 2 minutes – max reps
Rest 2 minutes
Strict Chin Ups in 2 minutes – max reps
Rest 2 minutes
Row in 2 minutes – max calories
Rest 2 minutes
2014 04 10
Be sure to head over to our store and get some of the new swag that is coming out. We have a number of different items to pick from. Pre-Order sales will end April 25th. Click here to head to the store
Bench 3×5 (add 2.5 lb to last workout)
then…
Challenge
21, 15, 9 reps of:
225/150 lb Back Squats
2 pood KB Swings
Challenge
21, 15, 9 reps of:
225/150 lb Back Squats
2 pood KB Swings
then….
Floor Press 1 RM
2014 04 09
