3/27
Clean & Jerk 3-3-2-2-2-1-1-1-1-1
Then:
Complete as many rounds as possible in 12 mins of:
4 Shoulder Press, 75/55 lbs
8 Sumo Deadlifts, 75/55 lbs
12 Front Squats, 75/55 lbs
3/26
Back Squat 3-3-3-3-3
Then
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Overhead Squats 95 lbs
Toe to Bars
Burpees
3/23
Kettlebell Swing (Russian) 15-15-15-15-15-15-15-15-15-15
Use the heaviest weight you can for each set. Rest as needed between sets.
Then:
Complete as many rounds as possible in 15 mins of:
10 Kettlebell Swings 32 / 24kg
10 Box Jumps 24 in
10 Ring Dips
3/21
Muscle-up Practice
Then
CrossFit Games Open 11.4
Complete as many rounds as possible in 10 mins of:
60 Burpee (Bar Facing)s 30 Overhead Squats, 120/90 lbs
10 Muscle Ups
60 Burpee (Bar Facing)s 30 Overhead Squats, 120/90 lbs
10 Muscle Ups
3/22
CrossFit Games Open 12.4 / 13.3 As many reps in 12 mins as you can of: 150 Wall Balls 90 Double Unders 30 Muscle-ups Put your tiebreak times in the notes. This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box…
3/19
Tempo Deadlift 5-5-5-5
then
CrossFit Games Open 11.2
Complete as many rounds as possible in 15 mins of:
9 Deadlifts,
155 lbs
12 Push-ups
15 Box Jumps, 24 in
9 Deadlifts,
155 lbs
12 Push-ups
15 Box Jumps, 24 in
Congratulate Christina for her dedication and totally getting after it. This is why we do what we do!!!
3/18
Overhead Squat 5-5-5-5-5
then
Jeremy
21-15-9 reps for time of:
Overhead Squat, 95/65 lbs
Burpees
Overhead Squat, 95/65 lbs
Burpees
3/16
For Time: 1 Clean and Jerk 135 lbs 1 Round Cindy 2 Clean and Jerks 135 lbs 1 Round Cindy 3 Clean and Jerks 135 lbs 1 Round Cindy 4 Clean and Jerks 135 lbs 1 Round Cindy 5 Clean and Jerks 135 lbs 1 Round Cindy 6 Clean and Jerks 135 lbs 1 Round…
Thoughts on Fran
Tomorrow November 7 will be only the second time ever that CrossFit I35 has done “Fran”. Most people in the CrossFit community use this benchmark as both the workout they love to hate the most but maybe more important it’s the WOD that people tend to judge themselves and others as a CrossFit athlete. “Fran”…
WOD 9/20/12
Strength
Back Squat (high bar) 8-8-8-8
Conditioning
21,15,9 Front Squats 155/105#
Ring Dips