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Monthly Archives: April 2012

Monday, April 30, 2012

Regionals Event 2

For time:

Row 2000 m

50 one-legged squats, alternating (pistols)

30 Hang Cleans – 225#135#

Coach’s notes:  Post time to complete to comments.

Comments: 14

Sunday, April 29, 2012

Snatch – 1, 1, 1, 1, 1, 1, 1, rest as needed

Coach’s notes:  Post loads for all sets to comments.  If you prefer follow the Regionals Individual Event 5

Compare to February 21, 2012

Comments: 8

Saturday, April 28, 2012

Regionals Individual Event 4

1 round for time:

50 Back Squats – 135#/95#

40 Pull ups

30 Shoulder to Overhead – 135#/95#

50 Front Squat – 85#/65#

40 Pull ups

30 Shoulder to Overhead – 85#/65#

50 Overhead Squats – 65#/45#

40 Pull ups

30 Shoulder to Overhead – 65#/45#

Coach’s notes:  Post time to complete to comments.

Comments: 13

Friday, April 27, 2012

Regional Individual Event #2

“Diane”

21, 15, 9 rep rounds for time of:

Deadlift – 225#/155#

Handstand Push Ups

Coach’s notes:  Post time to complete to comments.

Compare to January 20, 2011

Comments: 23

Thursday, April 26, 2012

50, 40, 30, 20, 10, 20, 30, 40, 50 reps for time of:

Jumping Pull ups

Double Unders

Coach’s notes:  Post time to complete to comments.

Comments: 20

Wednesday, April 25, 2012

6 rounds for time(s):

200 m Farmer’s KB Walk – 2.0/hand/1.5 pood/hand

12 Burpees Over Box – 20″ for all

Rest 2:30

Coach’s notes:  In each burpee you must jump over the 20″ box.  Post time per round and total working time to comments.

PLEASE NOTE: There will be NO OPEN GYM tomorrow, Thursday April 26th, as Aly is leaving to compete with the CrossFit Calgary Team at the Canada West Regionals in Richmond, BC this weekend. However, there WILL BE OPEN GYM available on Friday April 27th. Coach Evan will be at the facility (10:30am – 3:30pm) so go and visit him!

For more information regarding the competition this weekend click here.

Comments: 16

Tuesday, April 24, 2012

A.  Tall Snatch – 3 reps x 5 sets, rest 90 seconds

B.  Snatch Balance – 2 reps x 5 sets, rest 90 seconds

C.  Hang Snatch – 1 rep x 5 sets, rest 2:00

Coach’s notes:  Post loads for all sets to comments.

Comments: 16

Monday, April 23, 2012

5 rounds for times and load:

Run 400 m

Bench Press – 4-6 reps

Rest 3:00

Coach’s notes:  Post times for all sets of 400 m run and loads and reps for all sets of bench.  Increase load in bench each set if possible.

Comments: 16

Sunday, April 22, 2012

A.  1 round for time:

21 Back Squat – 225#/155#

42 Double Unders

15 Back Squat

84 Double Unders

9 Back Squat

168 Double Unders

B. GHD Raise – 12-15 reps x 3 sets, rest 90-120 seconds

Coach’s notes:  Post time to complete A to comments.

Comments: 19

Saturday, April 21, 2012

5 Rounds for time:

 

Run 400m

10 Tire Flips

 

Coach’s notes:  Post time to complete and tire used to comments.

  

 

Comments: 17