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Monthly Archives: May 2012
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Performance: 1) Font Squat 3 x 3 2) Complete as many rounds as possible in 15 minutes of: 5 x power cleans (155/105) 10 x box jumps (24/18") 15 x burpees Competition: 1) 3 rounds not for time 2 x Legless rope climbs Max hand stand push ups 4 -6 x muscle ups/hip to bar Read more »

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Performance: 1) 10 minute Goat Training 2) 3 rounds NOT for time max hand stand push ups (or muscle/pull ups practice) max muscle ups 12 toes to bar Competition: Rest, recover and mobilize. "No child should die in the dawn of life." Danny Thomas, St. Jude Founder CrossFit for Hope at CFA is shaping up Read more »

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Performance: 1) 3 x 3 Deadlift 2) 30 x Turkish Get Ups Competition: 1) Olympic Lifting Bar Complex 2) Snatch Pull 3 sets x 5 reps @ 90% 1 RM 3) 2 Position Clean 4 sets @ 70% 1-RM 4) Light 10 - 12 minute recovery row concentrating on perfect form. A Physics Lesson - Read more »

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Memorial Day Schedule: 6am - 11am Open Gym Performance and Competition: “Murph” Run 1 mile 100 x pull ups 200 x push ups 300 x squats Run 1 mile Partition the pull-ups, push-ups, and squats as needed. If you’ve got body armor or a twenty pound vest, wear it. If you have been CrossFitting for Read more »

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Performance: Rest & Recovery Day Competition: 1) Straight-Legged Deadlift 3 sets x 8 reps @ 50% Back Squat 1-RM 2) 3 rounds: 3 x muscle ups 6 x power cleans (155/105) 9 box jumps (30/24") Rest exactly 5 minutes then, 3) 3 rounds: 5 x power snatch (135/80 lbs) 10 x handstand push ups 15 Read more »

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Performance: 1) Front Squat 3 x 5 2) 3 rounds: Run 400m 20 x wall balls 15 x kettlebell swing (24/16 kg) rest 3 minutes Competition: 1) 3 rounds: 6-8 pistols each leg 30 unbroken double unders 12 unbroken toes to bar 2) In 6-8 sets, work up to a heavy 1 rep front squat Read more »

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Performance: 1) "Goat Training" (see explanation below) or Back Squat (for those following the Wendler Cycle) 1 rep max then, 2) 3 rounds: 1 x rope climb 30 x double unders 30 sec L Sit Competition: Rest and Recovery Day. A few suggestions for today include - Do some mobility work from www.mobility.com. Prepare your Read more »

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Performance: 1) 3 x 5 Strict Press 2) For 7 minutes, alternate unbroken pull ups and push ups. When the clock starts, begin doing pull ups. When you break the pull ups, switch to push ups. When you break the push ups, switch back to pull ups. The score is the total number of reps. Read more »

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Performance: Complete as many rounds as possible in 12 minutes of: 8 x power clean (135/95 lbs) 10 x toes-to-bar Competition: 1) 3 rounds not for time: 6-8 butterfly pull ups (practice speed & efficiency) 30 sec L Sit 10' hand stand walk OR 20 wall taps 2) Clean Deadlift 3 sets x 5 reps

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