Amateur
Squat 3×5 (add 5 lb to last workout) Bench 3×5 (add 2.5 lb to last workout)
Collegiate
Squat 3 RM Push Press 3 RM
Conditioning
Complete 5 rounds: 70% of 3 RM Push Press – Max reps 60 second Rowing – Max Calories
2014 03 05
Tag Archives: crossfit
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Amateur
Deadlift 5 RM (add 10 lb to last workout)
Collegiate
Power Snatch 1 RM, 4×1 @ 90% of 1 RM
Conditioning
Complete 5 rounds: Single arm 50 lb DB power snatch RT – 5 reps Single arm 50 lb DB overhead squat RT – 5 reps Single arm 50 lb DB power snatch LT – 5 reps Single arm 50 lb DB overhead squat LT – 5 reps 50 lb weighed pull up – Max reps
2014 03 03
Amateur
Squat 3×5 (add 5 lb to last workout) Press 3x 5 (add 2.5 lb to last workout)
Collegiate
Overhead Squat 2 RM, 1 x max reps @ 80% of 2 RM Close Grip Bench 3 x 5 @ 90% of 5RM from Thursday
Conditioning
Complete 10 rounds: 1/2 Gasser *Rest 60 seconds between rounds
2014 03 02
2014 03 02
Amateur
Power Clean 5×3 (add 2.5 lb to last workout)
Collegiate
4″ Deficit Deadlift 3RM
Conditioning
As many rounds as possible in 8 minutes of: One Arm 100 lb DB Power Snatch – 5 reps Farmers Walk with one 100 lb DB in each hand - 25 yards
Then rest 3 minutes…
As many rounds as possible in 7 minutes of: Dynamic Push Ups - 10 reps Supine Ring Pull Ups – 10 reps
2014 02 28
Amateur
Squat 3×5 (add 5 lb to last workout) Bench 3×5 (add 2.5 lb to last workout) then… Find 1 RM Seated Box Jump from a box where top of thigh is parallel to the floor
Collegiate
Front Squat 3 x max reps @ 90% of 5 RM Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM
Conditioning
Complete the following sprints: 2 x 20 Yard Sprints (rest 20 seconds between efforts) Rest 30 seconds then… 4 x 30 Yard Sprints (rest 30 seconds between efforts) Rest 30 seconds then… 10 x 10 Yard Flying Starts (rest 30 seconds between efforts) *take 10 yards to accelerate, you should be full speed by the time you hit your start.
2014 02 26
Ribeye and bone marrow, Texas does it right. This was my first time trying bone marrow and it didn't disappoint. Anyone else ever tried bone marrow? If so what did you think?
Amateur
Deadlift 5 RM (add 10 lb to last workout)
then…
Minute On…Minute Off…for 10 minutes. 2 pood KB Swings – 30 reps *You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. *Perform this workout one minute on and one minute off. Total time is 10 minutes. *Complete a 1000 meter row if a penalty is counted.
Collegiate
Beat the Coach 1.2 Every 30 seconds for 10 minutes: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs *This workout comes courtsey of Outlaw CrossFit. To complete this workout as Rx, you must complete all 20 reps at 225 lbs. If you cannot do 225 lbs for the entire workout, then scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.
then…
GHD Sit Ups – 50 reps
2014 02 24
Amateur
Squat 3×5 (add 5 lb to last workout) Press 3×5 (add 2.5 lb to last workout)
Collegiate
Front Squat 5 RM Push Press 3x max reps @ 90% of 7 RM
Conditioning
Complete 5 rounds: 95 lb Barbell Walking Lunge from Front Rack – 20 reps (10 each leg) Evil Wheels - 20 reps Strict Pull Ups – Max reps
2014 02 24
There is Rope Climbs in todays work out. Please come with the appropriate attire, such as longs socks and sweat pants. Here are some videos from Carl Paoli to brush up on your Rope Climbing Skillz. Part 1 Part 2 Part 3 He as more videos in this series 5 more to be exact, but the first 3 cover the meat of things.
Amateur
Squat 3×5 (add 5 lb to last workout) Bench 3×5 (add 2.5 lb to last workout)
Collegiate
Complete 3 rounds: Squat 75% – 3 reps Squat 75% + 10 lbs – 3 reps Squat 75% + 20 lbs – 3 reps
Make sure you are good and warm before jumping into this. Start by squatting 75% of your 1 RM squat from Feb 6, 2014 for 3 reps. Put the weight away and add 10 lb. Squat another 3 reps. Put the weight away and add 10 more lb and squat 3 reps. Make sure to limit the rest during the ascending rep scheme to as long as it takes you to add weight to the bar. Repeat two more times, rest as needed between rounds.
Push Press 7 RM
Conditioning
Complete 5 rounds: 15′ Rope Climbs – 3 reps Max reps of 40-50 lb Ball Slams – 60 seconds Rest 60 seconds between rounds *Complete three (3) 15′ ascents, once you arrive at the bottom, start the clock. You have 1 minute to complete max reps of ball slams. Rest 60 seconds and repeat.
2014 02 19
We miss you Barry!
Amateur
Squat 3×5 (add 5 lb to last workout) Press 3×5 (add 2.5 lb to last workout)
then…
Complete 8 rounds: 40 lbs Reverse Overhead Ball Toss – 25 yards 50 yard Shuttle Run – 1 rep *For shuttle run, sprint 25 yards, touch and sprint 25 yards.
Collegiate
Complete 8 rounds: 40 lb Reverse Overhead Ball Toss – 25 yards 50 yard Shuttle Run – 1 rep
Rest 5-10 minutes…
Complete 12 rounds: Squat @ 70% of 1 RM from Thursday – 2 reps Assault Bike Sprint – 30 seconds
Rest 5-10 minutes…
Floor Press 3×5 @ 90% of 5 RM from Thursday
2014 02 17