Archive for October, 2012

Wednesday

For time:

50 KB Swings 24/16
30 Shoulder Touches
15 T2B
20 Shoulder Touches
15 T2B
10 Shoulder Touches
15 T2B
25 KB Swings
+ max push ups (chest touches the ground. Can only rest at the top of push up)
M1:20/12

M2:16/10

M3:12/8

Being a man.

Tuesday– Wear your costume

As many rounds in 20 minutes of:
5 power snatches, 115/75
10 burpees
15 box jumps, 24/20

M1:95/65

M2:80/55

M3:65/45

M4:45/35

Strength class:

5×5 bench press, 3×2 snatch grip stand up with 120% max load (use cage).

I’ll have a costume for anyone who forgets one.

 

Monday Oct 29, 2012

3 rounds for time of:

Run 400m (row 500 if weather is bad)

21 C2B Pullups

12 Deadlifts 275/185

M1:225/155

M2:185/125

M3:155/105

M4:135/95

MM:115/80

10/26

Friday

Warm-up: Run + pull overs 3×20 each + stretch

Strength: Power Cleans

1×10 warm-up

1×8 @ 55%

1×3 @ 70%

1×3 @ 80%

AMRAP @ 90% (3+)

 WOD

AMRAP in 15 mins-

10 Hang Squat Cleans

20 Push-ups

 

Rx: 110/155 lbs

M1: 95/135 lbs

M2: 80/125 lbs

M3: 65/96 lbs

M4: 50/75 lbs

MM: 35/55 lbs

Training while sick

Training while sick

Since I’ve been sick all week I thought this article was especially relevant. Do yourself and your CrossFit buddies a favor and stay away from the gym when you’re sick! I know we’re all tough and can power through, but it is the best thing for everyone. If you don’t believe me, read this.

Thursday

4 Rounds for Time

Row 500m

20 lateral jumps

20 air squats

Wednesday

 “Adambrown”

2 rounds

24 Deadlift 155/105

24 box jumps

24 Wallballs 20/14

24 strict press

24 box jumps

24 wall balls

24 cleans 155/105

1 bar 30 minute time cap

M1:135/95

M2:115/80

M3:95/65

M4:75/ 45