Each of these exercises is one set at five reps. Take any rest needed between exercises. Deadlift Bench-press Upright row Back Squat Push-press Power Clean (from ground) Dumbbell "Thruster" (front squat/push-press) Clean and Jerk Snatch Add your total lifted for all nine exercises and divide by your body weight. Highest ratio leads ranking. … [Read more...] about Wednesday 010328
Clean
Saturday 010331
Warm-up with easy mile run and stretch Clean and Jerk 15 RM load 15 reps One set of sit-ups and one set of back extensions both at 21 reps Clean and Jerk 15 RM load 12 reps One set of sit-ups and one set of back extensions both at 18 reps Clean and Jerk 15 RM load 9 reps One set of sit-ups and one set of back extensions both at 15 reps … [Read more...] about Saturday 010331
Thursday 010322
Jump Rope 300 jumps Sit-up 30 Back extension 20 Walking Lunge 30 steps Push-ups 30 Pull-ups 15 Bike 1.5 miles Ab bench 25% BW X 25 Stiff Legged Deadlift 50% BW X 21 Deadlift 75% BW X 15 Bench-press 75% BW X 12 Upright Row 50% BW X 10 Row 1000 meters Hollow Rock 1 min Arch Rock 1 min Back Squat 75% BW X 15 Push-press 50% BW X 12 Power Clean 50% BW X 10 Calculate loads (BW = … [Read more...] about Thursday 010322
Tuesday 010320
Today we start and end with our calisthenic warm-up and cool down and throw a little rowing and power cleans in the middle. There's no break between the rowing and the power cleans. The warm-up and cool down are max or near max rep sets with lots of rest between efforts. This is a tough one. Ab bench Back extensios Air Squat Pull-up Dip Row 500 meters Power Clean 21 reps Rest … [Read more...] about Tuesday 010320
Thursday 010315
Start with a calisthenic, whole body, single set per exercise mini-routine. We will explore dozens of these "mini workout warm-ups". They all contain elements of hip/trunk flexion & extension, pushing and pulling. Stretch (hips, legs, back, chest, and shoulders) Sit-ups Back extensions Squats Rope climb or pull-ups Dips or push-ups Clean and Jerk 15,12, and 9 reps (If you … [Read more...] about Thursday 010315
Tuesday 010227
We are due for a little circuit work. Circuit training is an excellent test of your overall fitness. At CrossFit intensities it becomes debilitating. We use it sparingly and go all out! This is "combat" or "getting out of the burning building" fitness. Decide loads and assistance (if absolutely necessary to get ALL reps) before starting. Be smart, shelve your ego and shoot for … [Read more...] about Tuesday 010227
Monday 010219
Row 4000 meters @ a 2 min 500 meter pace Within the next 16 mins hang clean 50% of your body weight 21 times Row 2000 meters @ a 2 min 500 meter pace Within the next 8 mins hang clean 50% of your body weight 18 times Row 1000 meters @ a 2min 500 meter pace Within the next 4 mins hang clean 50% of your body weight 15 times Row 500 meters @ a 2 min 500 meter pace Within the … [Read more...] about Monday 010219
Mayhem Daily Wod – 201224
1 Legless Rope Climbs 2 Squat Clean (155/105) 3 Muscle Ups 4 Burpees 5 Deadlifts (155/105) 6 Chest to bar Pull Ups 7 Toes to bar 8 Wall Balls (30/20) 9 Box Get Overs (48”/40”) 10 Back Rack Lunges (155/105) 11 Strict Handstand Push Ups 12 Thrusters (155/105) … [Read more...] about Mayhem Daily Wod – 201224
Mayhem Daily Wod – 201216
3 Rounds for TimeEvery 5 minutes, complete:5 Squat Cleans (135/95 lb)4 Squat Cleans (155/105 lb)3 Squat Cleans (185/125 lb)2 Squat Cleans (205/135 lb)1 Squat Clean (225/155 lb) … [Read more...] about Mayhem Daily Wod – 201216
Mayhem Daily Wod – 201204
3 Rounds for Time (with a Partner)1,000/800 meter Bike Erg40 Handstand Push-Ups30 Burpee Box Jump Overs (24/20 in)20 Sandbag Cleans (150/100 lb)10 Rope Climbs … [Read more...] about Mayhem Daily Wod – 201204