Sunday 12/1/13
12:00-2:00p Open Gym
8:00a-11:00a Rowing Clinic with Kare Williams 11:00a-12:30p Weightlifting 12:30p-2:00p Weightlifting
Regular Schedule CrossFit For load: Press 5-5-5-5-5 (rest as needed) “Annie” 50-40-30-20-10 Double unders Sit-ups _______________________________________ CrossFit Competitor “Prowler Challenge” 8 rounds for time: 40yrd Prowler Push 180/120 (4 person relay) _______________________________________ Weightlifting Power Snatch + Snatch(high-hang) 75% 2+2; 1+3 80% 1+2; 1+2 85% 1+1; 1+1 Jerk 75% 3×3 80% 4×2 Back Squat 85% 4×3
Wednesday 11/27/13 Read More »
CrossFit For time: 300m Row 600m Row 300m Row 600m Row 300m Row 600m Row _________________________________________ CrossFit Competitor “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Squats _________________________________________ Weightlifting Power Clean + Clean 75% 2+2, 1+2 80% 2+1, 1+1 85% 1+1, 1+1 Clean-Pull 100% 4×3 Front Squat 80%2×3 85% 2×3 90% 2×2 “Slow is smooth,
CrossFit “Barbara” 5 rounds for total time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats (rest 3:00 between rounds) _____________________________________________ CrossFit Competitor For time: 300m Row 600m Row 900m Row 300m Row 600m Row 900m Row (rest while your partner rows) ______________________________________________ Weightlifting Power Snatch + Snatch 75% 2+2, 2+2 80% 1+2, 1+1 85%
CrossFit Competitor Team Training Workouts Created at Training Session ____________________________________________ Weightlifting Clean & Jerk 80% 1+2, 2+1 85% 2+2 90% 1+1, 1+1 100% 1+1 Snatch 80% 3×2 90% 2×1 95% 1×1 Front Squat 80% 2×3 85% 2×3 90% 2×2 Vertical Jump Test “Never say anything about yourself you do not want to come true.” ~Brian
CrossFit For load: Hang Power Clean + Push Press 5+5, 4+4, 3+3, 2+2,1+1 (use the same load for all sets) 2 rounds for time: 50 Double Unders 30 Box Jumps 24/20 50 Sit-ups 30 Kettlebell Swings 53/35 50 Air Squats 30 Push-ups __________________________________________________ CrossFit Competitor AMRAP 3:00 Rope Climb 15′ For load: Every 1:00 for
CrossFit Rest _________________________________________ CrossFit Competitor Rest _________________________________________ Weightlifting Snatch 80% 3×2 85% 2×2 90% 2×1 100% 1×1 Clean + Jerk 80% 2+1, 1+2 85% 2+2, 1+2 Deadlift 80%2×3 90% 2×2 100% 1×1 Tabata Sit ups/Push-ups “Alleged ‘impossibilities’ are opportunities for our capacities to be stretched.” ~Charles R. Swindoll
CrossFit For time: 20 Pull-ups 30 Kettlebell Swings 53/35 20 Handstand Push-ups 30 Box Jumps 24/20 20 Toes to Bar 30 Wall Ball Shots 20/14 20 Ring Dips 30 Walking Lunges (each leg) 20 Push-ups 30 Ball Slams 20/14 20 Burpees 30 Air Squats 20 Sit-ups _______________________________________________ CrossFit Competitor 5 rounds for load: 1 Clean
Wednesday 11/20/13 Read More »