Monthly Archives: January 2012
Tuesday, January 31, 2012
Monday, January 30, 2012
A. Tall Clean – 2 reps x 5 sets, rest 2:00
Compare to August 31, 2010
B. Clean Shrug – 3 reps x 5 sets, rest 2:00
Compare to June 2, 2011
C. Front Squat – 1 rep x 5 sets, rest 2-3:00
Compare to December 2, 2011
Coach’s notes: Post loads for all sets to comments.
Friday, January 27, 2012
Thursday, January 26, 2012
A. 1:00 AMRAP SDLHP – 95#/65#
Rest 1:00
B. 2:00 AMRAP Push ups
Rest 2:00
C. 3:00 AMRAP Sit ups
Rest 3:00
D. 4:00 AMRAP Single Arm Alternating DB Snatch (Squat) – 40#/25#
Rest as long as you’d like
Coach’s notes: Post reps for each set and total reps to comments.
Wednesday, January 25, 2012
“Filthy Fifties”
1 Round for time:
50 Box Jump, 24 inch box
50 Jumping Pull-ups
50 KB Swings, 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45 lbs
50 Back Extensions
50 Wallballs, 20/14 lbs ball
50 Burpees
50 Double Unders
–
Coach’s notes: Here’s another chance to get on the board! Post time to complete to comments.
Compare to December 5, 2011
Join the Crew Day is on Sunday, February 5. Bring a friend or family member to attend a free CrossFit class and see what all the rave is about!
Tuesday, January 24, 2012
6 rounds for calories and reps:
Row 1 minute
AMRAP Bench Press – 135#/85#
Rest 3:00
Coach’s notes: Post calories for row and reps for bench press each round to comments.
Compare to June 16, 2011
Monday, January 23, 2012
“Grace”
For time:
30 Clean and Jerk – 135/95
Coach’s notes: Post time to complete to comments.
Compare to December 24, 2010
Sunday, January 22, 2012
A1. Back Squat – 3-4 reps X 6 sets, rest 10s
A2. Two Foot Standing Long Jump – 3 consecutive reps X 6 sets, rest 10s
Notes: Measure total distance of all 3 jumps.
A3. Strict Pull-ups (no kip) – 8-12 reps X 6 sets, rest 3:00
Notes: Increase load if you reach 12 reps.
Coach’s notes: Post loads and reps for A1 and A3 and best total from A2 to comments.