Month: April 2015

5.1.15

Friday

A.
Pause Split Jerk * + 2 Split Jerk
15:00 to build to a heavy complex

B.
27 Burpees (buy in)

3RFT:
21 Wall ball (20/14)
15 Toes to bar
9 Ground to overhead (135/95)

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4.28.15

Tuesday
a.
3 x 12 Beat Swing (kipping swing)

A.
Halting Snatch Deadlift + Power Snatch + Snatch + Overhead Squat
15:00 to build to a heavy complex
(reset after the PS – no touch and go)

B.
Every minute on the minute for 18:00
1st – 2 Rope Climbs
2nd – 7 Overhead Squats (135/95)
3rd – 14 Kettlebell Swings (53/35)

4.27.15

Monday
a.
3 x 10 Gymnastics Sit-up (with a buddy)

A.
Pause Back Squat with a 3 second pause in the hole
5 x 5 @ 65%

B.
2015 Masters Qualifier Event 3

2 rounds for time of:
1,000-meter row
65-lb. thrusters, 50 reps
30 chest-to-bar pull-ups

*22:00 Cap

4.25.15

WE ARE CLOSED THIS WEEKEND DUE TO THE CROSSFIT GYMNASTICS CERTIFICATION.

Here’s a workout you can hit this weekend

Saturday

A.
Spend 10-15 minutes getting upside down:
Headstand
Handstand hold
Handstand Push-ups
Handstand Walking
Freestanding Handstand Push-ups
etc.
B.
Go to a track
or
Use
to map out a 200m turnaround.
Every 5:00 for 6 sets
Run 400m
15 Burpees
C.
For Quality:
50 Snap to Hollow (3 second hold at the top)

4.24.15

Friday

A.
Pause Split Jerk * + Split Jerk
15:00 to build to a heavy complex

*3 second pause in the dip (feel weight back and torso upright)

B.
AMRAP in 20:00
60 Calorie Row
50 Wall Ball (20/14)
40 Kettlebell Swings (70/44)
30 Toes to Bar
20 Pistols
10 Wall Climbs (nose to wall)

4.21.15

Tuesday

A.
Halting Clean Deadlift + Power Clean + Clean + Front Squat
15:00 to build to a heavy complex
(reset after the PC – no touch and go)

B.
21-15-9-6-3
Deadlift (225/155)
Hand Release Push-up

*Begin each round with 30 Double-unders

18:00 cap