July 31, 2014

sept 13 038Back squat:
1×6 @ 70% of 1RM
1×6 @ 80%
1×3 @ 90%
1×2 @ 95%

Front squat:
1×5 @ 65% of 1RM
1×4 @ 75%
2×4 @ 80%
_____________

3 rounds for time of:
400 meter run
20 V-ups
30 side to side medball passes 20/14 lb.

Compare time to 6/12/14.
Post time to comments.

July 30, 2014

0684 rounds (not for time) of:
Bench press 5-5-5-5 (heavier than 7/2/14)
- Rest -
Bent over rows 8-8-8-8
- Rest -
____________

3 rounds of AMRAP 4 minutes of:
5 Handstand pushups- ADV. – 6in./4in. Deficit
7 KB Swings
- INT. – 53/35#
- Rxd – 70/53#
9 Box Jumps 24in./20in.
*Rest 2 minutes between rounds

Post loads and rounds & reps to comments.

July 29, 2014

michelle

SKILL WORK

*Spend 10 minutes working on handstands/handstand walks

METCON

AMRAP 10 minutes of:
Wall balls 20/14#, 10/9′
*Every minute on the minute perform 3 power snatches  115/73# (Int. 95/63#)

Rest 5 minutes, then

AMRAP 10 minutes of:
Burpees
*Every minute on the minute perform 3 dead lifts 225/148# (Int. 185/123#)

Post total wall balls and burpees completed to comments.

July 28, 2014

sept 13 062Hang clean 2-2-2-2-2
*12 minute strict time cap

Then, EMOTM for 7 minutes of:
2 hang cleans at 90% of your 2RM
_____________

“Reverse Jackie”
For time:
30 pull-ups
50 thrusters 45/33#
Row 1000 meters

Compare to regular “Jackie” 6/2/14.
Post load and time to comments.

July 27, 2014

1526317_10152138862326657_6368589260697564430_nSplit jerk 1-1-1-1-1-1-1
____________

21-15-9 reps for time of:
Deadlifts 225/148#
Push-ups
*Run 400 meters after each round

Compare split jerk to 6/6/14.
Post load and time to comments.

July 26, 2014

20130907_165139“Team Girls” teams of 3
 
Fran 21-15-9
Thrusters 95/63
Pull-ups 
 
Diane 21-15-9
Deadlifts 225/153
HSPU
 
Elizabeth 21-15-9
Squat cleans 135/93
Ring dips

*Everyone working at once. Each teammate will start on the 21 round of the girl of their choosing.  Teammates must then switch to a different girl for the rounds of 15 and 9. Teammates cannot progress to the next round until all members are finished with their respective round.

Post time to comments.

July 25, 2014

mary1Squat clean 1-1-1-1-1
_____________

3 rounds for time of:
5 squat cleans @ 85% of 1RM
15 box jumps 30/24″

Post load and time to comments.

July 24, 2014

sept 13 052Back squat:
1×8 @ 65% of 1RM
1×6 @ 75%
1×4 @ 85%
1×4 @ 90%

Front squat:
1×5 @ 70% of 1RM
1×4 @ 80%
1×3 @ 85%
1×3 @ 90%
____________

For time:
400 meter run
40 wall balls 20/14#, 10/9′
30 toes to bar

Post time to comments.

July 23, 2014

ohs4 rounds (not for time) of:
Bent over rows 8-8-8-8
- Rest -
Max rep ring dips
- Rest -
_____________


12 Minute Ladder
*Up by 1′s of:
1 Hang Snatch
- Rxd – 95/63#
- ADV. – Hang Squat Snatches at 115/73#
1 Chest to Bar Pullups
2 Hang Snatches
2 Chest to Bar Pullups
……and so on……

Must get through the 10′s in order to Rx or Advance

*Score is total reps completed

Compare max ring dips to 11/7/13.

Post load, max ring dips, and total reps to comments.

July 22, 2014

Lightbox_1392922584891“CFM Repeatability Test”
Three rounds, each for time, of:
Run 250 meters
10 kettlebell swings 70/53#
10 burpees
10 kettlebell  swings
10 burpees
10 kettlebell swings
Run 250 meters
* Rest 8 minutes after each round.
* The goal is to test your fitness level by testing your ability to recover.

Post times to comments.