Monday 171218

RX’d

Back Squat 5x5x65-70%

For Time:
30 Rope Climb (15′)*

Level II

Back Squat 5-5-5-5-5-5-5

For Time:
30 Rope Climb (10′)*

Level I

Back Squat 5-5-5-5-5-5-5

For Time:
30 Rounds for Time
1 Rope Pull-to-Stand
2 Hanging Knee-Raise
3 Air Squat

Post times to comments. Athletes, if you tear your leg during this workout, you must scale to Level 1 immediately. Blood cannot be allowed to soak into the ropes, they cannot be wiped down like barbells and pull-up bars.  When I tested this, I wore thick socks, pants, and a knee sleeve over the ankle on my dominant climbing leg. Just an FYI.

 

Notes:
*18:00 Time Cap

Sunday 171217

RX’d
EMOM for 10 Minutes
Odd: 20sec L-Sit on Rings
Event: 40sec Superman Rock
 
9 Rounds for Time
5 Deadlift (225/155)
5 Handstand Push-up
Level II
EMOM for 10 Minutes
Odd: 20sec L-Sit Tuck on Box
Event: 30sec Superman Rock
 
9 Rounds for Time
5 Deadlift (165/115)
5 Abmat Handstand Push-up
Level I
EMOM for 10 Minutes
Odd: 20sec L-Sit Tuck on Box
Event: 30sec Superman Hold
 
9 Rounds for Time
5 Deadlift (135/85)
5 L-Sit DB Press

Post times to comments.

Saturday 171216

“Coffland”

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

RX’d
Hang from Pull-up Bar for 6:00
*Every time you drop,
Run 800m
30 Push-up
Level II
Hang from Pull-up Bar for 6:00
*Every time you drop,
Run 800m
20 Push-up
Level I
Hang from in Bottom of Ring Row for 6:00
*Every time you drop,
Run 600m
30 Assisted Push-up

Post times to comments.

Friday 171215

RX’d
For Time:
36/30 Calorie Row, then
4 Rounds of
11 Sumo Deadlift High-Pull (95/65)
7 Hand-Release Push-up, then
36/30 Calorie Row, then
3 Rounds of
11 Hang Power Clean (95/65)
7 Ring Dip, then
36/30 Calorie Row, then
2 Rounds
11 Hang Power Snatch (95/65)
7 Handstand Push-up
Level II
For Time:
36/30 Calorie Row, then
4 Rounds of
11 Sumo Deadlift High-Pull (75/55)
7 Push-up, then
36/30 Calorie Row, then
3 Rounds of
11 Hang Power Clean (75/55)
7 Assisted Ring Dip, then
36/30 Calorie Row, then
2 Rounds
11 Hang Power Snatch (75/55)
7 Abmat Handstand Push-up
Level I
For Time:
30/24 Calorie Row, then
4 Rounds of
11 Sumo Deadlift High-Pull (65/45)
7 Assisted Push-up, then
30/24 Calorie Row, then
3 Rounds of
11 Hang Power Clean (65/45)
7 Assisted Ring Dip, then
30/24 Calorie Row, then
2 Rounds
11 Hang Power Snatch (65/45)
7 Pike Push-up on Box

Post times to comments.

Thursday 171214

RX’d
EMOM for 15 Minutes
Min 1: 5 Pendlay Row
Min 2: 40′ Camber Walk
Min 3: 6 Single Arm Overhead Squat (3/side)
 
AMRAP in 8 Minutes
10 Dumbbell Overhead Lunge (40/25)*
3 Muscle-up
Level II
EMOM for 15 Minutes
Min 1: 5 Pendlay Row
Min 2: 40′ Camber Walk
Min 3: 6 Single Arm Overhead Squat (3/side)
 
AMRAP in 8 Minutes
10 Dumbbell Overhead Lunge (30/20)*
6 Muscle-up Transition
Level I
EMOM for 15 Minutes
Min 1: 5 Pendlay Row
Min 2: 40′ Camber Walk
Min 3: 6 Single Arm Overhead Lunge (3/side)
 
AMRAP in 8 Minutes
10 Dumbbell Overhead Lunge (25/15)*
6 Toes to Anywhere
6 Push-up

Post rounds plus reps to comments.

Notes:
*Two dumbbells, not single-arm OH lunge.

Wednesday 171213

RX’d
For Quality:
Clean-and-Jerk
1-1-1-1-1-1-1*

For Time:
30 Wallball (20@10/14@9)
300m Row
30 Kettlebell Swing (70/53)
30 Dumbbell Push Press (40/25)
30 Deadlift (225/155)

Level II
For Quality:
Clean-and-Jerk
1-1-1-1-1-1-1*

For Time:
30 Wallball (20@9/14@8)
300m Row
30 Kettlebell Swing (53/35)
30 Dumbbell Push Press (30/20)
30 Deadlift (165/115)

Level I
For Quality:
Clean-and-Jerk
1-1-1-1-1-1-1*

For Time:
30 Wallball (14@9/8@8)
200m Row
30 Russian Kettlebell Swing (53/35)
30 Dumbbell Push Press (25/15)
30 Deadlift (135/95)

Post times to comments.

 

Notes:
*Keep weights at, or below, 60-a70%; Clean-and-Jerk using style used when attempting 1RM.

Tuesday 171212

RX’d
Floor Press 5-5-5-5-5
 
AMRAP in 10 Minutes
10 Toe-to-Bar
20 Lateral Bar Hop*
30 Double-under

Level II
Floor Press 5-5-5-5- 5-5-5-5-5
 
AMRAP in 10 Minutes
10 Toe-to-Anywhere
20 Lateral Bar Hop*
15 Double-under

Level I
Floor Press 5-5-5-5- 5-5-5-5-5
 
AMRAP in 10 Minutes
10 Hanging Knee-Raise
15 Lateral Bar Hop*
60 Single-under

Post loads and rounds plus reps to comments.

Notes:
*Over-and-back = 1 repetition

Monday 171211

“Marco”

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

RX’d
Pause Squat 2-2-2-2-2-2
 
3 Rounds for Time
21 Pull-up
15 Handstand Push-up
9 Thruster (135/85)
Level II
Pause Squat 5-4-3-3-2-2-2-2-2-2
 
3 Rounds for Time
21 Assisted Pull-up
15 Abmat Handstand Push-up
9 Thruster (95/65)
Level I
Pause Squat 5-4-3-3-2-2-2-2-2-2
 
3 Rounds for Time
21 Assisted Pull-up
15 Pike Push-up on Box
9 Thruster (75/55)

Post loads and times to comments.

Sunday 171210

RX’d
EMOM for 10 Minutes
Odd: :30-:40 Bridge-up
Even: Back Lever Practice
 
 
AMRAP in 12 Minutes
10 Burpee
1 Shuttle Sprint (5y/10y/15y)
Level II
EMOM for 10 Minutes
Odd: :20-:30 Bridge-up
Even: :20-:30 Invert on Rings
 
 
AMRAP in 12 Minutes
10 Burpee
1 Shuttle Sprint (5y/10y/15y)
Level I
EMOM for 10 Minutes
Odd: :20-:30 Bridge-up on Shoulders
Even: :30-:40 Superman Hold
 
AMRAP in 12 Minutes
7 Burpee
1 Shuttle Sprint (5y/10y/15y)

Post rounds plus reps to comments.

Saturday 171209

RX’d
AMRAP in 30 Minutes
6 Deadlift (135/85)
4 Muscle-up
5 Hang Power Clean (135/85)
5 Handstand Push-up
4 Push Jerk (135/85)
6 Kettlebell Swing (70/53)
Level II
AMRAP in 30 Minutes
6 Deadlift (95/65)
4 Muscle-up Transition
5 Hang Power Clean (95/65)
5 Abmat Handstand Push-up
4 Push Jerk (95/65)
6 Kettlebell Swing (53/35)
Level I
AMRAP in 30 Minutes
6 Deadlift (75/55)
8 Toes-to-Anywhere
5 Hang Power Clean (75/55)
5 Pike Push-up on Box
4 Push Jerk (75/55)
6 Russian Kettlebell Swing (53/35)

Post rounds plus reps times to comments.

Bitnami