2014 06 08
Tag Archives: crossfit
Congrats to some of our Penn Rugby Players. Blake was selected 2nd Team JV All State, Zack and Jack were selected 1st Team JV All State. Your hard worked paid its dividends, and excited to see what all of you will do in the years to come!
Amateur
Power Clean 5×3 (add 2.5 lb to last workout)
Collegiate
Power Clean 3 RM
Conditioning
Complete 10 rounds for time: 185/125 lbs Ground to Overhead – 3 reps Evil Wheels - 10 reps
2014 06 05
Local butcher got duck eggs in last week. These things are huge!
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Collegiate
Hang Power Snatch 2, 2, 2, 2, 2, 2
Conditioning
Complete 5 rounds for time: Sprint 100 yards 2 pood One Arm KB Power Snatch RT – 6 reps 2 pood One Arm KB Power Snatch LT – 6 reps Pull Ups – 12 reps
2014 06 02
[youtube=http://www.youtube.com/watch?v=xdhOdJ_NVao&feature=kp]
Still one of my favorite training/lifting videos to watch.
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Weighted Barbell Step Ups 10, 10, 10, 10 (5 RT/ 5 LT) Press 2, 2, 2, 2, 2
Conditioning
Complete 5 rounds: 135/95 lbs Barbell Walking Lunge from Front Rack – 10 reps (5 RT/ 5 LT) Plyo Skiers – 20 reps (10 RT/ 10 LT) Supine Ring Rows – 10 reps
2014 06 01
2014 06 01
[youtube=http://www.youtube.com/watch?v=4vMfnXIMR_8]
Remember that we as human are capable of some amazing things. Never sell yourself short on what you think that you can do.
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout
Collegiate
Power Clean 3 @ 70%, 3 @ 75%, 3×3 @ 80% of 1 RM
Conditioning
Complete 6 rounds for time: 55/35lbs KB power snatch RT – 5 reps KB Single Arm Overhead Carry RT – 20 yards 30″ burpee box jumps – 5 reps 55/35lbs KB power snatch LT – 5 reps KB Single Arm Overhead Carry LT - 20 yards 30″ burpee box jumps – 5 reps
2014 05 29
Amateur
Power Clean 5×3 (add 2.5 lb to last workout)
Collegiate
Power Clean 3 RM
Conditioning
Five rounds for total reps of: 50/35 lbs DB Hang Power Cleans + Push Press, 15 seconds Rest 45 seconds 50/35 pound Weighted Pull-ups, 15 seconds Rest 45 seconds Burpees, 15 seconds Rest 45 seconds
2014 05 22
Amateur
Bench Press 3×5 (add 2.5 lb to last workout)
Collegiate
Bench Press 3×5 @ 85% of 1 RM from Total on Friday
Conditioning
Complete 4 rounds: Each round consists of 3 cycles of the following: Front Squats @ 80% of 1 RM – 2 reps 40 lb Balls Slams – 10 reps 15′ Rope Climb – 1 rep *Rest 2 minutes between rounds.
Come dressed appropriately for the rope climbs please
2014 05 21
I'm a sucker for Bruce Lee quotes.
Amateur
Deadlift 5 RM (add 10 lb to last workout) Strict Pull Ups 3 x max reps
Collegiate
Pull 1 deadlift every 30 seconds for 15 minutes. Use 70% of 1 RM. Strict Pull Ups 3 x max reps
Conditioning
Complete 6 rounds: 135/80 lb Sandbag Shouldering - 10 reps 50 yard Prowler Shuttle – 180 lbs
*Push prowler or sled 25 yards and then back to the starting line.
2014 05 19
After rough loss in the semi-finals to Gonzaga High School (the eventual national champions) Penn was able to bounce back and take 3rd in the nation with a solid win against Xaiver High School out of New York.
Amateur
Press 3×5 (add 2.5 lb to last workout)
Collegiate
Press 5 RM, 1 x max reps @ 80% of 5 RM
Conditioning
21, 15, 9 reps of: 225 lb Back Squat Ring Dips
2014 05 18