Saturday 12.15.18

CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Strength 1 of 2 week 5 of 5

Competitor/Fitness
On a 35:00 Clock with a Partner
0:00-15:00
AMRAP (Share reps any way)
100-75-50-25
Lateral Burpees over Planking Partner
KB Swings (70/53/HEAVY)
Then at 15:00
Both Partners Run* 800m
With Remaining Time, pick-up on the rep your team was on.
AMRAP**
100-75-50-25
Burpees***
KB Swings (70/53/HEAVY)

*Run Scaling:
Sub 7:30 Mile: RX
7:30-10:00 Mile: 600m
10:00+ Mile: 400m
**If one partner finishes the run first, they can go ahead and resume the AMRAP without the second partner.
***Note: In the second AMRAP, the burpees are no longer over a planking partner.

CrossFit Strength (open gym)

DELOAD Decline Bench Press: 7x3(60%)

Friday 12.14.18

 Jay

Jay

CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Strength 1 of 2 week 5 of 5

 

Competitor/Fitness
10:00 Practice and Play:
Kneeling Jumps

 

Competitor/Fitness
5 Rounds for Reps
1:00 Row for Calories
0:15 REST
1:00 Jerks (205/145/70%
0:15 REST
1:00 Toes-to-bars
0:15 REST
1:00 Box Jumps* (24"/20"/LOW)
0:15 REST

Fitness:
5 Rounds for Reps
1:00 Row for Calories
0:15 REST
1:00 Push Press (95/65/35%)
0:15 REST
1:00 Toes-to-bars
0:15 REST
1:00 Box Jumps* (24"/20"/LOW)
0:15 REST

Thursday 12.13.18

IMG_4512.JPG

CrossFit Strength (CrossFit and Endurance REST Day)

Winter is Coming: Strength 1 of 2 week 5 of 5

 

Competitor
Clean and Jerk:
1x3+1(60%),
1x2+1(70%),
1x2+1(75%),
1x2+1(80%),
4x2+1(85%)

Clean Pulls
5x1(105%)

Fitness
10 Rounds for Quality
3 Power Cleans (165/115/60%)
3 Burpess

 
 

Competitor
"Randy"
For Time
75 Snatches
(75/55/30%)

Fitness
For Time
100 KB Swings
(70/55/Heavy)

 

Wednesday 12.12.18

 August

August

CrossFit & Endurance (Strength REST Day)

Winter Is Coming: Strength 1 of 2 week 5 of 5

 

Competitor/Fitness
5 Rounds, Each for Time(5 x 8:00 Rounds)
15/11 Calorie Assault Bike
50' Bear Crawl
8 DB/KB Left-arm Shoulder-to-overhead (50/35)
8 DB/KB Right-arm Shoulder-to-overhead
100' Bear Crawl
8 DB/KB Left-arm Shoulder-to-overhead
8 DB/KB Right-arm Shoulder-to-overhead
REST during remaining time each round

 

Post Scores to Comments

Tuesday 12.11.18

 Bryce

Bryce

CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Strength 1 of 2 week 5 of 5

 

Competitor/Fitness
Push Press
3 RM

 

Competitor/Fitness
3 Rounds for Time
15 Chest-to-bar Pull-ups
20 Burpees
15 Sumo-deadlift High-pulls (95/65/20% of Deadlift)

Post scores to comments

Monday 12.10.18

 Lauren and Ryan

Lauren and Ryan

CrossFit & CrossFit Strength

Winter is Coming: Strength 1 of 2 week 5 of 5

 

Competitor/Fitness
Snatch + Overhead Squat:
1x1+4(55%)
1x1+4(65%)
2x1+4(75%)

Competitor/Fitness
Overhead Squat:
4x8
Work up to as heavy as possible with perfect technique.

 
 

Competitor/Fitness
For Time
21-15-9
Front Squats (165/115/50%)
Medicine Ball Sit-ups + Wall Tap (20/14)

 

Post Score to Comments

CrossFit Endurance (Open Gym)


26.2:
5 Rounds for Time
2,000m Row
6:00 Rest

Austin 1/2 Marathon February 17, 2019:
5 Rounds for Time
1,250m Row
4:00 Rest

10k:
5 Rounds for Time
750m Row
2:00 Rest