10/19/15
Dynamic Warmup
Squat (135) 10, (225) 10, (275) 8, (315) 6, (365) 4, (405) 2
Double unders x 20 (after each squat set)
5 rounds
Squat (30) x 10 + Lunge x 10 + Squat x 10 + Lunge x 10
Extensions (130) x 20
---
Calf Press 4 x 20
Standing Calf Press 3 x 15
Monday, October 19, 2015
Sunday, October 18, 2015
10/17/15 - Festivus Games
10/17/15 - Festivus Games at CrossFit 608, Men's Intermediate 2nd Place
Wod 1
AMRAP 6 minutes
Row 20 calories (buy in)
Pullups x 6
Wall Walk x 3
(7 rounds)
---
Rest 2 minutes
Row AMRAP 1 minute (27 calories)
---
Wod 2 (floater wod)
Squat (135) AMRAP 2 miunutes (47 reps)
---
Wod 3
Warmup 3 minutes to determine weight
3 rounds
AMRAP 30 seconds
Deadlift (225)
Rest 1:30
---
Wod 4
12-10-8-6-4-2 reps
45# Plate Jump Burpee
Overhead Reverse Lunge (45# plate)
Situps
(4:47)
Final Wod
For time
Thrusters (75) x 30
KB Swing (53) x 30
(1:34)
Wod 1
AMRAP 6 minutes
Row 20 calories (buy in)
Pullups x 6
Wall Walk x 3
(7 rounds)
---
Rest 2 minutes
Row AMRAP 1 minute (27 calories)
---
Wod 2 (floater wod)
Squat (135) AMRAP 2 miunutes (47 reps)
---
Wod 3
Warmup 3 minutes to determine weight
3 rounds
AMRAP 30 seconds
Deadlift (225)
Rest 1:30
---
Wod 4
12-10-8-6-4-2 reps
45# Plate Jump Burpee
Overhead Reverse Lunge (45# plate)
Situps
(4:47)
Final Wod
For time
Thrusters (75) x 30
KB Swing (53) x 30
(1:34)
Thursday, October 15, 2015
Wall Walk, Pullups, Row
10/15/15
Wall Walk
Pullups
Row 20 calories
Row 1 minute max calories
5 rounds
Row 250m
rest 30 seconds
Wall Walk
Pullups
Row 20 calories
Row 1 minute max calories
5 rounds
Row 250m
rest 30 seconds
Wednesday, October 14, 2015
Snatch, Press, Pull, Fly, Row
10/14/15
Dynamic Warmup
Snatch x 2-2-2-1-1-1-1
10 rounds
Incline DB Press (increase # each set) x 10 (70, 75, 80, 85, 90, 95, 100, 105, 110, 85)
Pull down (rear for first 5 sets, front for the last) x 10
---
4 rounds
Machine Fly
Machine High Row
---
3 rounds
Machine Row x 12
Abmat Situps x 20
Dynamic Warmup
Snatch x 2-2-2-1-1-1-1
10 rounds
Incline DB Press (increase # each set) x 10 (70, 75, 80, 85, 90, 95, 100, 105, 110, 85)
Pull down (rear for first 5 sets, front for the last) x 10
---
4 rounds
Machine Fly
Machine High Row
---
3 rounds
Machine Row x 12
Abmat Situps x 20
Tuesday, October 13, 2015
Clean, Jerk, Push Press, HSPU, Pullups
10/13/15
EMOM 5 minutes
Power Clean (185) x 3
---
Push Jerk (155) x 2 + Split Jerk x 1
Push Press (135) 3 x 10
AMRAP 7 minutes
21-15-9-21-15...
HSPU
C2B Pullups
(39)
EMOM 5 minutes
Power Clean (185) x 3
---
Push Jerk (155) x 2 + Split Jerk x 1
Push Press (135) 3 x 10
AMRAP 7 minutes
21-15-9-21-15...
HSPU
C2B Pullups
(39)
Sunday, October 11, 2015
Family-Style Workout
10/11/15
Dynamic Warmup
Row 20 calorie (buy in)
5 rounds
Rope Climb x 1
Tire Flip x 4
---
Row max calories in 1 minute
---
Death March Shuttle Sprint
200# - 150 yards (40# vest, 90# sandbag, 70# KB)
130# - 100 yards (40# vest, 90# sandbag)
40# - 50 yards (40# vest)
00# - 150 yard dash
---
Row 250m
---
3 rounds
Deadlift (snatch grip) x 9
Hang Power Snatch x 6
Push Jerk (snatch grip, behind neck) x 3
Dynamic Warmup
Row 20 calorie (buy in)
5 rounds
Rope Climb x 1
Tire Flip x 4
---
Row max calories in 1 minute
---
Death March Shuttle Sprint
200# - 150 yards (40# vest, 90# sandbag, 70# KB)
130# - 100 yards (40# vest, 90# sandbag)
40# - 50 yards (40# vest)
00# - 150 yard dash
---
Row 250m
---
3 rounds
Deadlift (snatch grip) x 9
Hang Power Snatch x 6
Push Jerk (snatch grip, behind neck) x 3
Saturday, October 10, 2015
10/09/15 - Legs
10/09/15
Squat (135) 4, (225) 4, (275) 4, (315) 4, (365) 3, (135) x 50 in 2 minutes
Extensions x 15
Weighted Lunges (100) x 20
Squat (135) 4, (225) 4, (275) 4, (315) 4, (365) 3, (135) x 50 in 2 minutes
Extensions x 15
Weighted Lunges (100) x 20
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