Tuesday – 120925

Muscle-ups can be tricky.  Beginner? Click here.

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

Kipping – Pullups/Muscle-ups
Advanced – Weighted PU/MU

WOD

5 Rounds
5 Front Squats 145/100
10 Pullups
15 Pushups
*Beg scale to 3 rounds

Monday – 120924

I’m going to start a 50/50 challenge on Monday, October 1st. The challenge is to pick a movement and complete 50 reps per day for 50 days.  It’s free to play and the grand prize is a fitter you. (More fit?) For the entire list of rules and regulations, contact me, Neil or Tim. (There really aren’t any other rules or regulations.)

Who’s in?

CrossFit Warmup

3 Rounds of 10
Strength

Back Squat
Advanced
5@65%, 3@75%, 1+@85%

Intermediate
3×1 @75%

Beginner
3×1 for form

WOD

15 Minute AMRAP
1 Rope Climb
5 Power Cleans 155/105
10 Bar over Burpees

Saturday – 120922

CrossFit Warmup
3 Rounds of 10

Strength
4 Rounds
100m Prowler Push 135/70

WOD
4 Rounds
400m Run
50 Air Squats

Mobility
Roll quads/hams/glutes

Friday – 120921

CrossFit Warmup
3 Rounds of 10

Skill
Double Under/Triple Under

WOD
10 Minute AMRAP
5 Squat Snatches 95/65
10 Pullups
*Scale to power snatches as needed

Thursday – 120920

Teach a man to fish…” (Click here)

At the very least, read the things in bold or in boxes.

CrossFit Warmup
3 Rounds of 10

Strength
Shoulder Press

Advanced
3@65%, 3@72%, 3+@80%

Intermediate
3×3@65%

Beginner
3×3 for form

WOD
12 Minutes
EMOM (Every Minute On the Minute)

5 Push Press @70% 1RM SP
12 Situps

Wednesday – 120919

Brad Jokerst, Neil Jones – Battle for the Cup 2012

CrossFit Warmup
3 Rounds of 10

Skill
Rope Climbs

WOD
200m Run
1 Rope Climb
5 C&J 155/105
400m Run
2 Rope Climbs
10 C&J
800m Run
2 Rope Climbs
10 C&J
400m Run
1 Rope Climb
5 C&J
200m Run

*30 Minute Cap

Tuesday – 120918

Would you trade 2 minutes 38 seconds a day for a few PRs in the snatch or the clean and jerk? (Click here.)

CrossFit Warmup

3 Rounds of 10

Then, Burgener Warmup

Strength/Skill

Snatch Balance – Not Heaving

WOD

“Randy”

75 Snatch 75/45
Power Snatch

Cashout
Tabata Hollow Rock

Monday – 120917

CrossFit Warm-up

3 x 8

Strength

Back Squat

3 @ 65%, 3 @ 72%, 3+ @ 80%

Beginner & Intermediate: 3 x 3 @ 65%

WOD

4 rounds

10 x Toes-to-Bar

10 x Deadlift (95/65)

10 x Thruster

Saturday – 120915

CrossFit Warm-Up

3 x 8

WOD

From “Outlaw Way”

Run 400m

3 rounds of barbell complex

Run 400m

2 rounds of barbell complex

Run 400m

1 round of barbell complex

100 x double-unders

Barbell Complex:

5 x deadlift (135/95)

5 x hang power clean

5 x push jerk

Friday – 120914

CrossFit Warm-Up

3 x 8

Skill

Handstand pushup

Handstand hold

(Free-standing or against wall)

WOD

10-minute AMRAP

8 x front squat @ 45% of 1-rep-max back squat

20 x pushups

Cashout

3-Minute AMRAP

Flutter kick