Ph I: Shoulder Press
5x5x5
Ph II: 5 Rounds for time
5 Muscle Ups
25 Box Jumps
50 Meter Farmers Carry 95lbs
-two bars each with 95lbs
Ph III: Core
3 Rounds Max L-Sit Holds
-Shoot for a 30 Second Hold
Wednesday, November 30, 2011
Tuesday, November 29, 2011
11/11/30
She's Back.
Ph 1: CF Warm up
Ph II: "Fran"
For time: 21-15-9
Thrusters 95lbs
Pull Ups
Ph III: Pick Yourself up off the floor!
If you went hard enough you shouldnt need anything for today.
Ph 1: CF Warm up
Ph II: "Fran"
For time: 21-15-9
Thrusters 95lbs
Pull Ups
Ph III: Pick Yourself up off the floor!
If you went hard enough you shouldnt need anything for today.
Monday, November 28, 2011
11/11/29
This workout can be aptly named "Get the Turkey Out"
Ph I: OHS
5x5x5x5x5
Ph II: For Time:
50 Kettlebell Swings 24 kg
800 m Run
25 Burpee Pull Ups
400 m Run
25 Hand Stand Push Ups (head must touch abmat for rep to count)
800 m Run
50 Kettlebell Swings 24 kg
Ph III: Core
100 GHDSU
100 Back XTN
-break up as you see fit.
Ph I: OHS
5x5x5x5x5
Ph II: For Time:
50 Kettlebell Swings 24 kg
800 m Run
25 Burpee Pull Ups
400 m Run
25 Hand Stand Push Ups (head must touch abmat for rep to count)
800 m Run
50 Kettlebell Swings 24 kg
Ph III: Core
100 GHDSU
100 Back XTN
-break up as you see fit.
Sunday, November 27, 2011
11/11/28
Took some time off and was chasing the alusive White Tail Deer! If you have any Paleo or gret Zone recipes send em' in and i will start posting a weekly meal.
Ph I: Strength: Dealift
5x5x5x5x5
Ph II: CrossFit Games Open 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target)
Ph III: Core
200 Abmat Sit ups
Sampson Stretch 3x90 Second Holds
Congratulations to those who have emailed CFR in getting their first Muscle Up! Way to Go! Keep on driving and help your fellow warrior or athlete achieve that muscle up.
Ph I: Strength: Dealift
5x5x5x5x5
Ph II: CrossFit Games Open 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target)
Ph III: Core
200 Abmat Sit ups
Sampson Stretch 3x90 Second Holds
Congratulations to those who have emailed CFR in getting their first Muscle Up! Way to Go! Keep on driving and help your fellow warrior or athlete achieve that muscle up.
Thursday, November 17, 2011
11/11/17
PR Day. Pick a Benchmark or Hero WOD and go for a new pr
There will be no wives CrossFit tomorrow as to give you time for the Ball and the instructors time to get ready. Additionally, there will be no wives CrossFit next week as we will all be on holidays.
or
"Fran"
21-15-9
Thruster @ 95 lbs
Pull Ups
There will be no wives CrossFit tomorrow as to give you time for the Ball and the instructors time to get ready. Additionally, there will be no wives CrossFit next week as we will all be on holidays.
or
"Fran"
21-15-9
Thruster @ 95 lbs
Pull Ups
Wednesday, November 16, 2011
11/11/17
Ph I: Strength
Bench 5-5-5
60/70/80% of working weight
Ph II: 5 Rounds for time
7 Power Cleans 155
30 Squats
7 Handstand Push Ups
Ph III: Core
200 anyhow 4-count flutter kicks
Bench 5-5-5
60/70/80% of working weight
Ph II: 5 Rounds for time
7 Power Cleans 155
30 Squats
7 Handstand Push Ups
Ph III: Core
200 anyhow 4-count flutter kicks
Tuesday, November 15, 2011
11/11/16
Ph I: Strength
Snatch
3-3-3-3-3 working weight
50/60/70/80/90 % of working weight
Ph II: 20 Min AMRAP
As many rounds as possible in 20 minutes of:
20 Double Unders
10 Walking Lunges
20 Kettlebell Swings 53 lbs(1.5 pood)
10 Pull-ups
Ph III: Stability
Handstand Walk skills
If unable to do handstands work the tri-pod position to try to work up to a stable handstand
then
4 Sets of Max hold for parallete ring holds
Snatch
3-3-3-3-3 working weight
50/60/70/80/90 % of working weight
Ph II: 20 Min AMRAP
As many rounds as possible in 20 minutes of:
20 Double Unders
10 Walking Lunges
20 Kettlebell Swings 53 lbs(1.5 pood)
10 Pull-ups
Ph III: Stability
Handstand Walk skills
If unable to do handstands work the tri-pod position to try to work up to a stable handstand
then
4 Sets of Max hold for parallete ring holds
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