November 21, 2014

IMG_20140206_191017There will be no scheduled classes tomorrow–come to CrossFit Marion for the 2014 Southern Illinois Open Olympic weightlifting meet.  Entry for spectators is free with a canned food donation.


SKILL

3 rounds of:
Max rep chest to bar pull-ups (Int. kipping pull-ups)
- REST -
Max rep ring dips (Int. push-ups)
- REST -

METCON
For Total Reps
4 Rounds of:
1 Min. of Power Cleans 135/93# (Int. 95/63, Adv. 185/123#)
1 Min. of Wall Balls 20/14# (Int. 14/10, Adv. 30/20)
1 Min. of Box Jump Overs 24in./20in. (Adv. 30in./24in.)
1 Min. of REST

Compare max CTB pull-ups to 8/15/14 & max ring dips to 7/23/14.

Post max and total pull-ups & ring dips, and rounds & reps to comments.

November 20, 2014

DSCN1073STRENGTH
Bench press 5-5-5-5-5 reps

METCON
10-8-6-4-2 reps for time of:
Deadlifts 275/183# (Int. 185/123, Adv. 335/203)
Over the bar burpees

Compare bench press 5RM to 9/12/14.
Post load and time to comments.

November 19, 2014

March 2014 048STRENGTH
Back squat 5-5-5-5 reps

METCON
“Jackie”
For time:
1000 meter row
50 thrusters 45/33#
30 pull-ups

Compare back squat 5RM to 10/30/14, Jackie to 10/12/14.
Post load and time to comments.

November 18, 2014

March 2014 103SKILL
EMOTM for 8 minutes of:
5 ring rows (Adv. 2 muscle-ups)
5 toes to bar (Adv. 5 toes to rings)

METCON
21-15-9 of:
Power Snatches
- Int. – 75/50#
- Rxd – 115/73#
- Adv. – 145/83#
Handstand Pushups
- Int. – Push Press
*50 Double Unders after each set

Post time to comments.

November 17,2014

CF Sept 030STRENGTH
Hang squat clean 5-5-5-5-5 reps
*Work to a 5RM, then complete one set of max effort hang squat cleans at 90% of 5RM.

METCON
For reps:
1 minute of double unders
2 minutes of pull-ups
3 minutes of box jumps 24/20″
4 minutes of burpees

Post 5RM, max effort hang squat cleans, and total reps to comments.

November 16, 2014

IMG_20140206_190055Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall ball shots, 20/14#, 10/9′
30 cleans, 135/93#
20 muscle-ups (Int. chest to bar pull-ups)

Compare to 3/21/14.
Post total reps to comments.

November 15, 2014

compsss-TEAMS OF TWO-
3 rounds for time of:
10 ring push-ups / 5 burpees over partner
*Partner 1 will complete 2 ring push-ups and will hold at the top while partner 2 completes 1 burpee over partner.  Repeat 5 times and switch partners.
10 bottom-to-bottom squats / 5 burpee box jumps 24/20″
*Partner 1 will complete 2 air squats and will hold the bottom of a squat while partner 2 completes 1 burpee box jump.  Repeat 5 times and switch partners.
10 deadlifts 155/103# / 5 burpee pull-ups
*Partner 1 will complete 2 deadlifts and will hold at the top while partner 2 completes 1 burpee pull-up. Repeat 5 times and switch partners.

Post time to comments.

November 14, 2014

HAPPY BIRTHDAY KATE!!

HAPPY BIRTHDAY KATE!!

Ladies Night tonight at 6:30 pm!


STRENGTH

Power clean & push jerk 3-3-3-3-3 reps
*15 minutes time cap
*Must be touch & go

METCON
12 minute ladder, up by 3′s, of:
Toes to bar
Thrusters 115/73# (Int. 95/63, Adv. 155/103)

Compare power clean & push jerk 3RM to 8/29/14.
Post load and rounds & reps to comments.

November 13, 2014

March 2014 053Don’t forget:  CFM Ladies Night Friday at 6:30 pm!


SKILL/STRENGTH

EMOTM for 8 minutes of:
2 wall climbs
3 overhead squats 125/83# (Int. 95/63, Adv. 165/103)
*Rest 5 minutes, then begin metcon

METCON
5 rounds for time of:
10 power snatches 95/63# (Int. 75/50, Adv. 135/93)
10 over the bar burpees

Post time to comments.

November 12, 2014

sept 13 010METCON
For time:
1000m Row
Then, 4 rounds of:
5 deadlifts 275/183# (Int. 185/123, Adv. 335/203)
10 Chest to Bar Pullups (Int. Kipping Pullups)
30 Double Unders
Then, 30 Box Jumps Overs 24in./20in. (Adv. 30in./24in.)

Post time to comments.