Tuesday, 18 November 2014

Skill:
6 minute AMRAP
30 Double Unders
12 Burpee

Metcon:
For time:
12 Shoulder Press, 95/65 lbs
Row, 500 m
12 Push Press, 95/65 lbs
Row, 500 m
12 Push Jerks, 95/65 lbs
Row, 500 m



Monday, 17 November 2014

Strength:
Wendler Bench Press
5@65%, 5@75%, 5+@85%

MetCon
10 rounds for time of:
10 Pull-ups
10 Ring Dips

Friday, 7 November 2014

Skill:
As many reps as possible in 2 mins of:
Hollow Rock

MetCon:
6 RFT: Rows and Power Snatches
6 rounds for time of:
Row, 250 m
5 Power Snatches, 115/75 lbs

Thursday, 6 Nov 2014

Strength:
Bench Press 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

MetCon:
CrossFit Games Open 12.1
As many reps as possible in 7 mins of:
Burpee

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed in 7 minutes.

Friday October 31st, 2014

Holy Halloween Madness

3 rounds for time of:
31 Scarecrow Throws (Hang Power Snatches, 45/33 lbs)
31 Candy Calorie Crush (Burpees)
31 Pumpkin Toss (Kettlebell Swings, 53/35 lbs)
Zombie Sprint (Run, 200 m)