Row 1000 meters @ a 2:00/500 meter pace or greater Sumo deadlift/high pull (1/2, 1/3, or 1/1 body weight) X 21 reps Row 500 meters @ a 1:45/500 meter pace or greater Powerclean (from ground) same load as Sumo dead/highs X 21 reps Row 250 meters @ a 1:30/500 meter pace or greater Front Squat, same load as Sumo dead/highs on 10" box X 21 reps Yeah! Oh, you're welcome. … [Read more...] about Friday 010601
Clean
Saturday 010526
Five sets of Dips. Total the five sets. Then... Three rounds for time of: 10 Snatches, 1/3 body weight 10 Powercleans ,1/3 body weight 20 inch Box jump, 15 reps … [Read more...] about Saturday 010526
Saturday 010519
Powerclean 3X10-10-10 (Three sets of 10 reps). Rest as needed before... Complete as many rounds in 20 minutes as you can of: Rope climb 15 Sit-ups 10 Thrusters off 10" box with dumbbells totaling 30% of your weight 15 Back extensions Give one point for each exercise completed. … [Read more...] about Saturday 010519
Monday 010521
Wall-Ball for 30 seconds, 60 seconds, 90 seconds, and 120 seconds. All throws two feet above reach! Beat 20 throws in 30s, 30 in 60s, 40 in 90s, and 50 in 120s And.... Rest only as long as last effort.... 30seconds on, 30 seconds off, 60 seconds on, 60 seconds off, 90 seconds on, 90 seconds off, 120 seconds on, done. Total exercise 8 minutes. 20 lb medicine ball, and full squat … [Read more...] about Monday 010521
Wednesday 010516
2000 meter row. Establish PR (personal record) if able. Three rounds for time of: 20 Powerclean 20 Walking Lunges 20Push-ups … [Read more...] about Wednesday 010516
Monday 010514
Five sets of Dips. Total the five sets. Then... Three rotations for time of: Snatch 1/3 body weight, 10 reps Powerclean 1/3 body weight, 10 reps 20" box jump, 15 reps … [Read more...] about Monday 010514
Monday 010430
For time: Jump rope "Double under"; 90 seconds 8 Clean and Jerks; 1/2 body weight 6 Clean and Jerks; 3/4 body weight 4 Clean and Jerks; body weight (no resting weight on ground) Jump rope "Double under"; 90 seconds … [Read more...] about Monday 010430
Thursday 010419
Warm-up with five minutes of cardio, a single set each of sit-up, back extension, air squat, pull-up, push-up, and finally stretch. (This is the default CrossFit warm-up. Remember it, please.) Complete your warm-up with each of the following using comfortable loads. Deadlift, 1 set, 10 reps Power Clean, 1 set, 10 reps Front Squat, 1 set, 10 reps Push Press, 1 set, 10 reps Go … [Read more...] about Thursday 010419
Saturday 010414
Clean and Jerk (Deadlift, hang-clean, push-press if you must) 15,12, and 9 reps of 50-100% of your bodyweight. Snatch 15,12, and 9 reps. Climb a thousand to two thousand foot climb on your mountain bike or road bike. Sent report as to your lift and climb. Who can plow through both fastest? … [Read more...] about Saturday 010414
Friday 010406
Row a record 2K. When able, Hang Clean 50% of bodyweight (.5BW), 21 reps Rest only as needed Row a 1K at 2K pace from first pass When able, Hang Clean .5BW, 21 reps Rested only as needed Row 500 meters at 2K pace from first pass When able, Hang Clean .5BW, 21 reps Warm-up, of course, before beginning. Each pass is easier than the one before except for fatigue. Keep your faith … [Read more...] about Friday 010406