Thursday 110317

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Rob Orlando: 255lb OHS, 385lb FS, 485lb BS

Dave Leys: 250lb OHS, 270lb FS, 300lb BS

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Compare to 101109.

Wednesday 110316

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders

15 Power snatches

The Power snatch loads are as follows:

Men and Masters Men 45-49, 50-54: 75lbs/35kg

Women and Masters Women 45-54: 55lbs/25kg

Masters Men 55-59, 60+: 65lbs/30kg

Masters Women 55-59, 60+: 45lbs/20kg

For a downloadable PDF of the workout, click here.

CrossFit Games Open 11.1 workout instructions - video [wmv] [mov]

Jason Khalipa 7 rounds + 3 snatches, Laurie Galassi 6 rounds + 27 double-unders (25kg).

Post rounds and fractions of rounds completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Monday 110314

Behind the neck Jerk 1-1-1-1-1-1-1

Russell Berger: 265-275-285-295-300x-300x-300lbs.

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Sunday 110313

Seven rounds for time of:

10 Wallball shots, 20 pound ball

10 Pull-ups

Russell Berger 3:43, Ben Smith 3:50, Austin Malleolo 4:01, Chad Wittman 4:09, Keegan Martin 4:10 (age 17), Kristan Clever 5:39 (16lb ball), Rebecca Voigt 6:08 (16lb ball).

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Compare to 101023.

Saturday 110312

For time:

Run 1 mile

100 Sit-ups

100 Back extensions

Run 1 mile

Mix and match back extensions and sit-ups as needed.

Thursday 110310

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Lance Cantu 22 min + 11, Kim Malz 21 min + 9, Jose Santiago 18 min + 17.

Post number of minutes completed to comments.

Compare to 100926.

Wednesday 110309

Complete as many rounds as possible in 12 minutes of:

185 pound Bench press, 3 reps

225 pound Back squat, 5 reps

Rob Orlando 19 rounds + 3 bench, Jeremy Thiel 16 rounds + 3 bench, Kristan Clever 15 rounds + 2 bench (125lb bench, 155lb squat), Jake Cutting 14 rounds + 3 squat, Russell Berger 13 rounds, Nick Lobotsky 10 rounds + 3 bench.

Post rounds completed to comments.

Tuesday 110308

Ten rounds, each for time of:

100 meter Sprint

Rest 90 seconds

Sunday 110306

Four rounds for time of:

7 Muscle-ups

225 pound Deadlift, 15 reps

Walking Lunge, 30 steps

Russell Berger 6:55, Austin Malleolo 7:03, Lucas Brainerd 8:14, Michael Giardina 9:37, Rob Miller 9:43, Leah Polaski 14:33.

Post time to comments.

Saturday 110305

Shoulder Press 3-3-3-3-3-3-3