Deadlift 5 RM (add 10 lb to last workout)
Deadlift 3 RM
Complete as many rounds as possible in 12 minutes:
DB Bent Over Rows – 7 reps
DB Cleans – 7 reps
DB Push Presses – 7 reps
*Use 50 lb dumbbells for this workout
2014 04 07
Mel going for her Dumbbell Power Snatch 1RM, with the Macgyvered 75lb dumbbell
Squat 3×5 (add 5 lb to last workout)
Squat 3 RM
Press 3×10 @ 90% of 10 RM
Complete as many rounds as possible in 12 minutes:
Kipping Pull Ups – 4 reps
Clapping Push Ups – 6 reps
Standing Broad Jumps (minimum of 6 feet per jump) – 8 reps
2014 04 06
2014 04 06
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Power Clean 5×3 (add 2.5 lb to last workout)
Rack Pull 5, 5, 5
*base of the knee cap to lockout
Find:
1. 1RM One Arm Dumbbell Power Snatch (RT/LT)
2. 2RM Weighted Chin Up
*Work up the the heaviest weight possible for a one arm DB power snatch for your right and left arm. Then find your best 2 RM chin up. There is no time component for this workout so make sure you rest enough to perform your best
2014 04 03
Bench 3×5 (add 2.5 lb to last workout)
Press 10 RM
Religion 2.1
Complete 5 rounds:
Front Squat – Max Reps
Burpee to Lateral Hops – 5 reps
*Front Squats use bodyweight
*For burpee lateral hops, perform a burpee and finish by completing a lateral jump over a hurdle or box ranging in height between 12-18″
2014 04 03
Robb hitting a Overhead Squat 2RM PR of 205lbs!
Deadlift 5 RM (add 10 lb to last workout)
Weighted Pull Up 7 RM
Death by Ground to Overhead
With a continuously running clock do one ground to overhead movement the first minute, two ground to overhead movements the second minute, three ground to overhead movements the third minute… continuing as long as you are able.
Use 75% of 3 RM Power Clean from 3-18-14
2014 03 31
Squat 3×5 (add 5 lb to last workout)
Press 3×5 (add 2.5 lb to last workout)
Overhead Squat 2 RM, 1 x max reps @ 80% of 2 RM
Close Grip Bench 3 x 10 @ 90% of 10 RM from Thursday
15, 12, 9, 6, 3 reps of:
50lb Dumbbell Thruster
Dynamic Push Up
Russian Twists
2014 03 30
Power Clean 5×3 (add 2.5 lb to last workout)
Power Snatch 2, 2, 2, 2, 2
COMPLETE 5 ROUNDS:
Perform 7 cycles of the following:
Power Clean
Thruster
Back Squat
Rack Thruster
After the cycle is completed 7 times, complete:
20 yard Bear Crawl – 1 rep
*Add weight to set set to work up to the heaviest set possible.
*Rest as needed between rounds.
2014 03 27
Mike getting some air time on the Crossfit Football Page!
Squat 3×5 (add 5 lb to last workout)
Bench 3×5 (add 2.5 lb to last workout)
Squat 3 x max reps @ 90% of 1 RM Front Squat from last Thursday
Close Grip Bench 10 RM
Complete 7 rounds for time:
Walking Lunges w/ 35 lbs DBs – 20 yards
Reverse Wall Climb + Push Up – 2-5 reps
2014 03 27
Sorry for the late post again everyone. The Football website would load for me last night.
Deadlift 5 RM (add 10 lb to last workout)
Strict Pull Ups 3 x max reps
Power Clean 3 RM
One Arm DB Rows 3 x max reps AHAP
Complete 5 rounds for time:
Power Cleans @ 80% of 3 RM – 3 reps
1/2 Gasser Farmers Walk – AHAP
*Search out the heaviest set of DBs or KBs you can find. Walk 53 yards out and 53 yards back for one 1/2 gasser.
2014 03 25
