Tag Archives: crossfit

Friday, 02.20.15

By: Carl Case 0

Don't forget to sign up for a 30 minute massage with Missy on Saturday. Time slots are on the White Board

***Warning, Rope Climbs today come with long socks and long pants***

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) 3 x Max Chin Ups

Collegiate

Power Clean 4×4 (add 2.5 lbs to last workout) 3 x Max Chin Ups

Conditioning

Complete as many rounds as possible in 15 minutes. Rope Climb – 1 Rep Push Press – 5 Reps Burpee Box Overs – 5 Reps Rope Climbs – 2 Reps Push Press – 5 Reps Burpee Box Overs – 5 Reps Rope Climbs – 3 Reps Push Press – 5 Reps Burpee Box Overs – 5 Reps… *Use 70% of bodyweight for Push Press. Increase the Rope Climbs by 1 Rep at the start of each round.

2015 02 20

Thursday, 02.19.15

By: Carl Case 0

Don't forget to sign up for a 30 minute massage with Missy on Saturday. Time slots are on the White Board

***Warning, Rope Climbs tomorrow come with long socks and long pants***

Complete before SWOD

Sprint 25 yards from Push Up Start position x 5

Sprint 25 yards from Supine Start position x 5

Rest as needed between efforts.

Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Floor Press 5, 5, 5, 5 On the minute for 10 minutes complete: Front Squat – 3 Reps @ 80% 5 RM from 2015-02-02.

2015 02 18

Tuesday, 02.17.15

By: Carl Case 0

Don't forget to sign up for a 30 minute massage with Missy on Saturday. Time slots are on the White Board

Amateur

Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

Power Snatch 2 RM Weighted Pull Ups 2 RM

Conditioning

Complete 5 Rounds. Power Snatch – 3 Reps Chest to Bar Pull Ups – 9 Reps Lateral Hops – 12 Reps *Power Snatch should be approximately 85% 2 RM

2015 02 16

Monday, 02.16.15

By: Carl Case 0

Don't forget to sign up for a 30 minute massage with Missy on Saturday. Time slots are on the White Board

Amateur

Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Squat 4, 4, 4, 4 Press 3 RM, Max Reps @75% 3 RM

Conditioning

Complete for time.

55/35 lb DB Walking Lunges – 20 yards Box Jumps @ 24″ – 20 Reps -Rest 60 seconds-

55/35 lb DB Walking Lunges – 20 yards Toes to Bar – 20 Reps -Rest 60 seconds-

55/35 lb DB Walking Lunges – 20 yards Burpees – 20 Reps -Rest 60 seconds-

55/35 lb DB Walking Lunges – 20 yards Sprint – 120 yards

2015 02 15

Weeks Results (2.09.15 – 2.013.15)

By: Carl Case 0

Monday

Tuesday

Thursday

Friday

2015 02 15

Friday, 02.13.15

By: Carl Case 0

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

Power Clean 4×4 (add 2.5 lbs to last workout)

Conditioning

Complete as many rounds as possible in 10 minutes. Burpees with jump touch – 5 reps 155/105 lb Barbell Thrusters – 5 Reps Strict Pull Ups – 5 Reps *Burpees with jump touch should be to a target at least 6″ from overhead reach.

2015 02 12

Thursday, 02.12.15

By: Carl Case 0

Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Barbell Step Ups 4×6 each side (use 45% of Back Squat 1 RM) Bench Press 3 RM

Conditioning

Complete 5 Rounds. Bench Press @ Bodyweight/66% Bodyweight – Max Unbroken Reps Broad Jump – 20 yards Rest 90 seconds between rounds.

2015 02 11

Tuesday, 02.10.15

By: Carl Case 0

Amateur

Deadlift 5 RM (add 10 lbs to last workout) Strict Pull Ups 3 x Max Reps

Collegiate

Strict Chin Ups 3 x Max Reps DB Farmer Carry AHAP 4 x 25 yards

Conditioning

On the minute: Complete one 100 yard Sprint on all odd minutes and 12 Ball Slams on all even minutes for 12 minutes. 100 yard sprint 40/30 lb Ball Slam – 12 Reps

2015 02 09