130201 Friday February 1st

 

2012 Crossfit Open Workout 12.2

MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

 

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

 

MASTERS MEN – includes Masters Men 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

 

MASTERS WOMEN – includes Masters Women 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible

 

 

Posted in WOD

130130 Thursday January 30th

Shake up in the standings – check the names! Cindy Rizzotte bolts to the second spot in the women’s division. Today is the last day you can post a score for the burpee workout

 

AMRAP IN 15 MINUTES:

15 – Thrusters (95/65)
15 – Toes To Bar
20 – Double Unders

 

 

Posted in WOD

130130 Wednesday January 30th

Workout 1 Leaderboard

 

FRONT SQUAT 3-3-3-1-1-1

 

Take 15 minutes and build to a heavy power clean.

Then:

In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean

(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

 

 

Posted in WOD

130129 Tuesday January 29th

DJ thinks I should order one of these!

 

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 for a total of 3 rounds. The stations are:

  1. Wall-ball: 20/14 pound ball, 10/8 ft target. (Reps)
  2. Sumo deadlift high-pull: 75/55 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75/55 pounds (Reps)
  5. Row: calories (Calories)

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, except on the rower where each calorie is one point.

 

 

Posted in WOD

030125 Friday January 25th

2012 CROSSFIT GAMES OPEN WORKOUT 12.1

As many reps as possible in 7 minutes of:

Burpees

From a standing position you must touch your hips and chest to the ground and upon standing jump and touch an object 6″ above your maximum reach

 

 

Posted in WOD

010124 Thursday January 24th

 

AMRAP IN 15 MINUTES:

5 – Push Press (155/85 or 70% of your 1RM Push Press)
5 – Dead Hang Pull Ups

As a scaling guide you should not be blowing through this workout unbroken.  It is meant to be a heavy workout and I expect you to get to failure at some point.  If you fail on rep 3, 4, or 5, take a break and struggle through… you can scale the next round.  If you fail on rep 1, or 2 then scale the weight or assist the pull up and continue, but keep all reps strict.  If you do not use the prescribed weight and finish all exercises unbroken then shame on you, you should have gone heavier (you will not get the same result from this workout than if you had).  If you use the prescribed weight and do all of the exercises strict and unbroken then congratulations…. you are a badass!

Posted in WOD

010123 Wednesday January 23rd

 

FRONT SQUAT 5-5-5-3-3-3

 

3 ROUNDS FOR TIME:

40 – Walking Lunge W/Plate Overhead
30 – Box Jump (24/20)
20 – Wall Ball (20/14)
10 -Handstand Push Up / Hand Release Push Up

 

 

Posted in WOD

130122 Tuesday January 22nd

Left: Knees adduct = Bad,  Right: Knees track over feet = Good

 

3 Attempts at each:

Max Distance Handstand Walk / Or Handstand Hold
Max Double Unders in 1 Minute

 

2 ROUNDS EACH FOR TIME:

15 – Ground to Overhead (115/75)
15 – Chest to Bar Pull Ups
15 – Thrusters (115/75)
15 – Toes To Bar
15 – Overhead Squats (115/75)
5 – Muscle Ups / or 15 – Pull Ups and Dips

Rest 4 Minutes Between Rounds

 

Posted in WOD

130121 Monday January 21st

‘DECK OF CARDS’

Hearts = Push Ups
Diamonds = Sit ups (Abmat/Butterfly)
Clubs = Air Squats
Spades = Box Jumps (24/20)

Jokers = 15 Burpees 

Face Cards = 10
Aces = 15

 

 

 

Posted in WOD