W1 Bear Complex, Muscle Up, KB Swing, Box Jump & W2 Shoulders

05/14/14

Workout 1

7 rounds of:
Bear Complex (185) x 1
Bar Muscle Up x 3
Kettle Bell Swing (70) 10
Box Jump (24") 15


Workout 2 Shoulders

Seated DB Press 4 x 10
DB Side Raise 3 x 10
DB Rear Fly 3 x 10
Machine Rear Fly 4 x 10
Dips 3 x 15

W1 Row, W2 "Fran" (Thrusters & Pullups), Bear Complex & W3 Back

04/09/14

Workout 1
Row 1000m x 4 (2:00/500m pace)

Workout 2
"Fran" 21-15-9 reps of:
Thrusters (95)
Pullups
(5:29)
---
Bear Complex (185) x 10

Workout 2 - Back
TRX Rows 4 x 10
Cable Rows (140) 15, (180) 15, (200) 10, (240) 10
Lat Pulldowns 3 x 10
TBar Rows 3 x 10
Straight Arm Pulldowns 3 x 10

Row, Pullups, Snatch Complex, L Sit, Situps

01/27/14

4 rounds of:
Row 400m
Wide Grip Pullups (strict) x 5
Snatch Complex (95) x 1
L Sit x 30 seconds
Situps x 20

Snatch Complex (perform 2 reps of each exercise without releasing the bar or stopping):
Snatch Grip Deadlift x 2
Snatch x 2
Hang Power Snatch x 2
Overhead Squat x 2
Sots Press x 2
Overhead Squat x 2

Turkey Takedown (Day 1) W1: Run, W2: Bear, DU's, Thrusters, W3: Row, OHS, KB Swing

11/16/17

CrossFit Visone's Turkey Takedown! So much fun! Good programming, very challenging! Brandon Pastorek did a great job! I am looking forward to day two. I did as well as I expected for my first competition, not sure where I stand at this point, but I know what my weaknesses are.

Workout 1
Run 1.5 miles (w/25# bumper plate)
Run 1.5 miles
(24:14)

Workout 2
Bear Complex 1 Rep Max (215#)
AMRAP 1 minute:
Double Unders x 20
Thrusters (95#)
AMRAP 2 minutes:
Double Unders x 20
Thrusters (95#)
AMRAP 3 minutes:
Double Unders x 20
Thrusters (95#)
(37 thrusters)

Workout 2
Row 1000m
Overhead Squat (45#) x 50
Kettle Bell Swing (53#) x 100
Overhead Squat (95#) x 50

Wall Balls, Bear Complex, Burpees, Jump/Pull, Pushup, Situps, Squats, Deadlift

10/08/13

Wall Ball Shots (10) x 50
---
"Bear Complex"
7 sets at (185#) of:
Complete each movement without touching bar to the ground.
Power Clean x 1
Front Squat x 1
Push Press x 1
Rear Squat x 1
Push Press x 1
---
Burpees x 30
Jumping Pullups x 15
Pushups x 25
Burpees x 20
Situps x 35
Squats x 45
Burpees x 10
Deadlift (135) x 55
Burpees x 10
Squats x 90
Situps x 70
Burpees x 20
Pushups x 50
Jumping Pullups x 30
Burpees x 30