Power Snatch Practice
21/18/15/12/9:
Thrusters (40/25)
Burpees
Post time and weight to comments.
Thursday, March 31, 2011
Wednesday, March 30, 2011
Wednesday 30/03/2011
Strength -- Pullups.
5,5,5,5,5
5 Rounds for time of:
20 Sumo Deadlift HighPull (40/25)
20 Pushups
Post time and weight to comments.
5,5,5,5,5
5 Rounds for time of:
20 Sumo Deadlift HighPull (40/25)
20 Pushups
Post time and weight to comments.
Thursday, March 24, 2011
CrossFitCookeville_Open_Wk1
Rich Froning Jr. who currently leads the world in workout number one and some footage of his performance. The camera starts on him. Song is Tedashii -- Go Hard.
Power Clean: Work your way up to a 3 rep max in a 30 second time frame.
5 Rounds for time of:
5 Deadlift (120/80)
10 Burpees
Post time and weight to comments.
Wednesday, March 23, 2011
Wednesday 23/01/2011
For time:
10 Burpees
20 Push Press
30 Squats
40 Pushups
50 Situps
200 Skips
50 Situps
40 Pushups
30 Squats
20 Push Press
10 Burpees
Post time and weight to comments.
Tuesday 22/03/2011
AMRAP in 10 minutes of:
30 Double Unders
15 Power Snatch (35/25)
post time and weight to comments
30 Double Unders
15 Power Snatch (35/25)
post time and weight to comments
Monday, March 21, 2011
Crossfit King Kong Josh Everett
Skill: Full Squat Clean.
5 Rounds for time of:
15 Thrusters (40/25)
400m Run
Post time and weight to comments.
Friday, March 18, 2011
Saturday 19/03/2011
Overhead Squat: Skill and Practice.
5 Rounds for time of:
10 Power Snatch 45kg
10 Burpees
Post time and weight to comments.
5 Rounds for time of:
10 Power Snatch 45kg
10 Burpees
Post time and weight to comments.
Friday 18/03/2011
Skill/Technique: Deadlift.
21/15/9:
Front Squats (40/25)
Push Press (40/25)
Hill Run
Post time and weight to comments.
21/15/9:
Front Squats (40/25)
Push Press (40/25)
Hill Run
Post time and weight to comments.
Wednesday, March 16, 2011
Wednesday 16/03/2011
3 rounds of a Circuit: 1min at each station, clock will continuously run. 4 stations.
Back Squats (40kg/25kg)
Pushups
Single Arm Row (20/10)
Deadlifts (50/30)
Then everyone runs 400m. Every second over 2:00 incurs a 1 burpee penalty for the entire group. Work together guys or you will have a lot of burpees to do at the end.
Rest 2 minutes.
Post time and weight to comments.
Back Squats (40kg/25kg)
Pushups
Single Arm Row (20/10)
Deadlifts (50/30)
Then everyone runs 400m. Every second over 2:00 incurs a 1 burpee penalty for the entire group. Work together guys or you will have a lot of burpees to do at the end.
Rest 2 minutes.
Post time and weight to comments.
Tuesday, March 15, 2011
Tuesday 15/03/2011
Skill/Technique: Squat Snatch.
Elizabeth 2
21/15/9 of:
Power Cleans (60/40)
Pushups (Hand Release)
Post time and weight to comments.
Beginner's Class.
Skill: Deadlift.
Then 4 rounds for time of:
15 Squats
15 Pushup
15 Situps
Post time and weight to comments.
Elizabeth 2
21/15/9 of:
Power Cleans (60/40)
Pushups (Hand Release)
Post time and weight to comments.
Beginner's Class.
Skill: Deadlift.
Then 4 rounds for time of:
15 Squats
15 Pushup
15 Situps
Post time and weight to comments.
Monday, March 14, 2011
Monday 14/03/2011
Kunal looking good after class.
Technique: Deadlift.
5 Rounds for time of:
15 Squats
15 Push Press (40/25)
15 Situps
Post time and weight to comments.
Saturday, March 12, 2011
Friday, March 11, 2011
Friday 11/03/2011
http://www.youtube.com/watch?v=Ne5FGRvP5Is
Skill - Clean
Strength - Push Press (5,5,5,3,3)
25/20/15/10/5
Push Up
Squat
Situp
Post time and weight to comments.
Skill - Clean
Strength - Push Press (5,5,5,3,3)
25/20/15/10/5
Push Up
Squat
Situp
Post time and weight to comments.
Wednesday, March 9, 2011
Wednesday 09/03/2011
Split Squats 4 sets of 10 each leg. Add Weight each set.
3 Rounds for time of:
15 Deadlift (40/25)
12 Power Cleans (40/25)
9 Push Press (40/25)
400m Run
Post time and weight to comments.
3 Rounds for time of:
15 Deadlift (40/25)
12 Power Cleans (40/25)
9 Push Press (40/25)
400m Run
Post time and weight to comments.
Tuesday, March 8, 2011
Josh Everett is an incredible athlete with amazing strength. This workout was a part of the 2009 Crossfit Games and required the athelete to deadlift every 30secs. There were 20 bars. 1st bar weighed 145kg, last bar weighed 230kg.
Strength -- Pulling Circuit.
3 Rounds for time of:
50 Squats
400m Run
Post time and weight to comments.
Monday, March 7, 2011
Monday 07/03/2011
Split Squats: 3 Sets of 15 Per leg. 1 Min rest between sets.
AMRAP in 8 Minutes of:
5 Clean and Jerk (70/40)
15 Double Unders (60 Skips)
30 Plate Twists (10/5)
Rest 3 Minutes.
1 Round of:
75 Squats
400m Run
Post time and weight to comments.
AMRAP in 8 Minutes of:
5 Clean and Jerk (70/40)
15 Double Unders (60 Skips)
30 Plate Twists (10/5)
Rest 3 Minutes.
1 Round of:
75 Squats
400m Run
Post time and weight to comments.
Sunday, March 6, 2011
Thursday, March 3, 2011
Thursday 03/03/2011
Bent Over Row:
(5,5,5,5,5)
10 Rounds for time of:
10 Deadlifts (60/40)
10 Pushups
Post time and weight to comments.
(5,5,5,5,5)
10 Rounds for time of:
10 Deadlifts (60/40)
10 Pushups
Post time and weight to comments.
Wednesday, March 2, 2011
Wednesday 02/03/2011
HandStand Practice or Overhead Holds.
At the start perform 25 Squats, then every 2 minutes perform 25 Squats.
10-1 for time of:
Push Press (40/25)
Pushups (Hand Release)
Post time and weight to comments.
Tuesday, March 1, 2011
The Den - "I AM" - CrossFit Video
Strength -- Max Power Clean.
For time:
20 Thrusters (60/40)
20 Bent Over Row (60/40)
800m Run
20 Bent Over Row
20 Thrusters
Post time to comments.
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