Back squat
5-5-5-3-3-3-1-1-1
Cam put up a huge score for his first ever FGB, Great work Cam, your intensity is obvious!
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Apr 192011
Apr 182011
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Compare to 3/5/2011
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Apr 162011
“the walk”
for time:
complete the half mile loop carrying some serious weight! Farmers carry, put it on you’re head, cradle it like a baby…just DON’T put it down unless breaking, this means no rolling, pulling, pushing, throwing. Walk, run, jog, lunge…whatever you have to do to get this half mile done quickly
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Apr 152011
CrossFit Games workout 4:
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats 120/90
10 Muscle-ups
Bar-facing burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.
Overhead squat
This is a standard overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead. You may not use a rack.
Muscle-up
In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The hands must roll out while at a full hang (with or without a “false grip”). The elbows must fully lock out while supporting yourself above the rings.
Apr 142011
for time:
run 1600 meters
then:
AMRAP 8:
10 kb swing, 45/35
10 pull ups
10 push ups
Episode 223/365: Fixing Elbow Pain In the Front Rack
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Apr 132011
Skills:
working the double under
Overhead Squat
3-3-3-3-3
Shaun was killing the filthy fifty Monday, Gold star Shaun...Gold Star
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Apr 122011
Team workout!
5 rounds for time:
Row 500 meters
While one athlete is rowing, the other athletes will be assigned to stations and will complete an AMRAP at each station. Upon the rowers completion of 500 meters everyone will rotate stations.
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Apr 112011
“Filthy Fifty” (slight mod)
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/30
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 deadlifts, 95/65
50 Wall ball shots, 20/14
50 Burpees
50 Double unders
Watch This Video!
Episode 219/365: Athletes Don't Wear Flip-Flops PSA
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Apr 092011
3 rounds for time of:
50 ft overhead weighted walk, 135/95
21 burpee pull ups
21 kb swing, 45/35
run 400 meters
Our Thursday night class getting after it big big time! Great work everyone!
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Apr 082011
Reebok CrossFit Games Open Workout #3
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean and Jerk, 165/110
“In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.”
Episode 216/365: Clean & Jerk Prep- Upper Body
Epidsode 217/365: Clean and Jerk Lower Body Prep
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