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

Saturday 12.08.18

IMG_4418.JPG

CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Strength 1 of 2 week 4 of 5

Competitor/Fitness
35:00 AMRAP
400m Run
Unbroken* Set Toes-to-bar
Unbroken Set Thrusters (95/65/35%)
3:00 REST

*Your set ends if you drop off or put down the bar or when you stop consistent movement, so you cannot stop and "rest" hanging on the bar or in the front rack position.

CrossFit Strength (open gym)

Decline Bench Press
1x5(60%)
1x5(70%)
1x5(75%)
1x5(80%)
1x5(85%)

2 x Super Sets*
a. 10 DB Chest Flys
b. 10 DB Bent-over Rows
*Same weight as last week

3 x Super Sets
a. 10 DB Bench Press*
b. Hard Set Strict Pull-ups**
c. Hard Set Narrow Push-ups**
d. 10 DB Reverse Flys*
*Same weight as last week
**One more rep than last week