Push press 21-18-15 reps, rest as needed before, Complete as many rounds in 15 minutes as you can of: Two handstand push-ups. Jump rope "Double-Unders"; 1 minute Run 400 meters Notes: 1. If you can't do a handstand push-up, struggle for thirty seconds and hold handstand for 60 seconds each pass 2. If your technique sucks just jump furiously for one minute … [Read more...] about Wednesday 010523
Push Press
Saturday 010505
Back extension 15-15-15 slow and pretty. Snake or wave up. Dumbbell "thruster" from 10" box 20-15-10 max weight each set. No "rocking up" or "plunking down" 1000 meter row. (Thruster is a front-squat/push-press combo movement.) … [Read more...] about Saturday 010505
Wednesday 010418
Warm-up EZ sit-up, back ext., pull-up, push-up, air squat and stretch 21 Rep push-press followed immediately by max set of pull-ups. Rest as needed; you don't need more than three minutes Repeat for total of five combined sets. Run 1 mile. … [Read more...] about Wednesday 010418
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
Monday 010402
Row 1K Pull-up (max set) Dumbell Thruster* (21 reps) Dumbell Thruster (21 reps) Pull-up (max set) Row 1K The idea here is to match the numbers of the second half with the number of the first half. Go through this slowly! Take as much time as you need. Work for your best effort in each exercise. *Dumbell Thruster is from a full squat to a push press overhead … [Read more...] about Monday 010402
Wednesday 010328
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
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
Thursday 010308
Today we are employing a drill the CrossFit crew calls the “wall-ball.” The wall-ball drill is a deep front squat followed through with a push-press and overhead throw. The ball, a 20 lb Dynamax medicine ball should make contact with the wall at about two feet over your reach and rebound to your hands where you immediately bring the ball back to your chest and squat to absorb … [Read more...] about Thursday 010308
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