Clean & Jerk (50,75, or 100% BW) 15 reps Row 500 meters Rest two minutes Clean & Jerk, same load, 15 reps Row 500 meters Rest two minutes Clean & Jerk, same load 15 reps Row 500 meters … [Read more...] about Tuesday 010724
Clean
Friday 010713
Three rounds for time of: 20 inch Box Jump, 25 reps, in sixty seconds Powerclean, 15 reps Rest 1 minute No rest during jumps or powercleans. Each round is about three minutes including rests. Fit: 20" box and 50% bodyweight powerclean Superfit: 26"; box and 75% bodyweight powerclean CrossFit: 32" box and 100% bodyweight powerclean … [Read more...] about Friday 010713
Saturday 010707
Powerclean 15 reps Tabata Squat Powerclean 15 reps Tabata Squat What is the minimum number of squats in any twenty second interval? What percentage of your weight did you powerclean? How long did the workout take? … [Read more...] about Saturday 010707
Monday 010709
Powerclean, 15 reps Tabata Squat Powerclean, 15 reps Tabata Squat What is the minimum number of squats in any twenty second interval? What percentage of your weight did you powerclean? How long did the workout take? … [Read more...] about Monday 010709
Wednesday 010627
Clean and Jerk one minute on, one minute off for twenty minutes. Start with a load that you can C& J 10 reps in one minute without undue strain. Note: 1. Our best male athletes will be able to complete this with 95 pounds, our females 65 pounds. 2. Tough, beware! … [Read more...] about Wednesday 010627
Tuesday 010626
1 Jump on plyo box/ 1 clean pull-up 2 Jumps on plyo box/ 2 clean pull-ups 3 Jumps on plyo box/3 clean pull-ups... n Jumps on plyo box/ n clean pull-ups You've got 20 minutes to carry this sequence as far as you can. The pull-ups need not be within a single set to count. Just alternate between jumping and pull-ups. Complete the needed number of pull-ups before the next round of … [Read more...] about Tuesday 010626
Tuesday 010619
Row 500 meters Clean and Jerk 15 reps Rest 3 minutes Row 500 meters Clean and Jerk 15 reps Rest 3 minutes Row 500 meters Clean and Jerk 15 reps Our best athletes will C & J their bodyweight for each set and row sub 1:30 - 500's. … [Read more...] about Tuesday 010619
Friday 010615
For time: Row 500 meters (max effort after warm-up). Hang from bar and slowly bring knees to elbows 15 reps (no lurching). Powerclean 15 reps (max load). Hang from bar and slowly bring knees to elbows 15 reps (again, controlled). Row 500 meters (all out!). Powerclean 15 reps (same load as before). … [Read more...] about Friday 010615
Thursday 010607
Set up weights ahead of time and plow through this workout with no resting or stalling. Bike hard and fast for five minutes Clean and Jerk 1/2 body weight 15 reps Deadlift bodyweight for max reps Clean and Jerk 1/2 body weight 15 reps Squat body weight for max reps Clean and Jerk 1/2 body weight 15 reps Nice! … [Read more...] about Thursday 010607
Monday 010604
250 meter Row 21 Powerclean; 1/3, 1/2, or 1/1 body weight 250 meter Row 5 Muscle-up 250 meter Row Pull-ups, max set 250 meter Row … [Read more...] about Monday 010604