Big Dawgs
Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps
Puppies
Row 1 k
Five rounds of:
25 Ring Rows
95 pound Push jerk, 7 reps
Post your time:
28 July 2013
24 July 2013
THURSDAY 130725
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Chun: 13:35 Rx
King W: 18:35 (44lb) DNF -7 Pull ups
Efferson: 21:05 (44,35,35lb)
Lopez: 12:50
Heim: 13:25 Rx
Min: 13:53
Palma 12:45 (35lb)
Riser: 12:25 Rx
King D: 12:55 Rx
Compare to 23 May 13
Finisher
For time:
5K row
Heim: 24:30, King D: 26:03
3K Row
Mock: 16:Lopez 17:23, Min 17:38
2K Row
Isom 9:01, Palma 9:00, Jin 9:48, Heim 8:55, King W 9:15, Hiner 9:33, Efferson 9:31
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Chun: 13:35 Rx
King W: 18:35 (44lb) DNF -7 Pull ups
Efferson: 21:05 (44,35,35lb)
Lopez: 12:50
Heim: 13:25 Rx
Min: 13:53
Palma 12:45 (35lb)
Riser: 12:25 Rx
King D: 12:55 Rx
Compare to 23 May 13
Finisher
For time:
5K row
Heim: 24:30, King D: 26:03
3K Row
Mock: 16:Lopez 17:23, Min 17:38
2K Row
Isom 9:01, Palma 9:00, Jin 9:48, Heim 8:55, King W 9:15, Hiner 9:33, Efferson 9:31
23 July 2013
WEDNESDAY 130724
Complete before or after leaders PT.
I'll be in at 0515 to run first heat.
For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball
Post time to comments.
I'll be in at 0515 to run first heat.
For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball
Post time to comments.
22 July 2013
TUESDAY 130723
Warm-up
3rds of
15 Air Squat
15 Box Jump, 24in
Complete as many rounds as possible in 20 min of:
Run 100 meters
25 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
35 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
45 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
55 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
65 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
75 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
85 pound dumbbell Clean and jerk, 10 reps
Post your reps and pounds (dumbbells are each)
3rds of
15 Air Squat
15 Box Jump, 24in
Complete as many rounds as possible in 20 min of:
Run 100 meters
25 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
35 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
45 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
55 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
65 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
75 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
85 pound dumbbell Clean and jerk, 10 reps
Post your reps and pounds (dumbbells are each)
21 July 2013
MONDAY 130722
2rds of Warm-up
Sampson Stretch 10-15 sec
Overhead Squat, 45lb 10 reps
GHD Sit-ups, 10 reps
Hip Extension, 10 reps
Pull-ups, 10 reps play with different grips
Ring-dips, 10 reps
Skill
Power Clean
5-3-Max reps
Start with 50% body weight.
21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball
Sampson Stretch 10-15 sec
Overhead Squat, 45lb 10 reps
GHD Sit-ups, 10 reps
Hip Extension, 10 reps
Pull-ups, 10 reps play with different grips
Ring-dips, 10 reps
Skill
Power Clean
5-3-Max reps
Start with 50% body weight.
21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball
19 July 2013
FRIDAY 130719
"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
17 July 2013
THURSDAY 130718
we'll continue to run 0500 and 0600 classes.
Deadlift
1-1-1-1-1-1
Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Deadlift
1-1-1-1-1-1
Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
16 July 2013
WEDNESDAY 130717
Shoulder Press/Push Press/Push Jerk
5-5-5
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
We'll start the class at 0500 and 0600. Please complete the warm-up exercise.
CrossFit Games 2013 Asia Regional Director "Don King"
5-5-5
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
We'll start the class at 0500 and 0600. Please complete the warm-up exercise.
CrossFit Games 2013 Asia Regional Director "Don King"
15 July 2013
TUESDAY 130716
Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees
Post your time
14 July 2013
MONDAY 130715
For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead
Perform as individual or as 2 men team
welcome to new members
Jin, Mike and Mark.
Bridge of No Return.
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead
Perform as individual or as 2 men team
welcome to new members
Jin, Mike and Mark.
Bridge of No Return.
07 July 2013
TUESDAY 130709
"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
You move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
You move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
MONDAY 130708
Shoulder Press
5-5-5-5-5-5+(max rep)
Start at 45lb and add 10lb each set.
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
5-5-5-5-5-5+(max rep)
Start at 45lb and add 10lb each set.
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
05 July 2013
FRIDAY 130705
"Smykowski"
For time:
Run 6k
60 Burpee pull-ups
If you've got body armor or a thirty pound vest, wear it
For time:
Run 6k
60 Burpee pull-ups
If you've got body armor or a thirty pound vest, wear it
03 July 2013
THURSDAY 130704
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Also sign up for 5K Independence Day run at CCFC 0800
Happy Independence Day.
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Also sign up for 5K Independence Day run at CCFC 0800
Happy Independence Day.
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