Monday 171030

RX’d
Back Squat
4x3x85%
 
AMRAP in 16 Minutes:
Run 400m
100 Double-under
Level II
Back Squat
5-5-5-4-4-3-3-3-3
 
AMRAP in 16 Minutes:
Run 400m
50 Double-under

Level I
Back Squat
5-5-5-4-4-3-3-3-3
 
AMRAP in 16 Minutes:
Run 300m
50 Penguin Flap

Post loads and rounds plus reps times to comments.

Sunday 171029

RX’d
EMOM for 10 Minutes:
Odd: 8 Single-Arm OHS (4/side)
Even: 40 sec Kettlebell Russian Twist
 
AMRAP in 8 Minutes:
Manmaker (40/30)

Level II
EMOM for 10 Minutes:
Odd: 8 Single-Arm OHS (4/side)
Even: 40 sec Dumbbell Russian Twist
 
AMRAP in 8 Minutes:
Manmaker (35/25)

Level I
EMOM for 10 Minutes:
Odd: 8 Single-Arm OHS (4/side)
Even: 40 sec Dumbbell Russian Twist
 
AMRAP in 8 Minutes:
Manmaker (30/20)

Post total reps to comments.

Saturday 171028

“Hall”

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

RX’d
5 Rounds for Time
3 Power Clean (225/155)
200m Run
20 Kettlebell Swing (53/35)
Rest 2 Minutes
Level II
5 Rounds for Time
3 Power Clean (165/115)
200m Run
20 Russian Kettlebell Swing (53/35)
Rest 2 Minutes
Level I
5 Rounds for Time
3 Power Clean (115/85)
200m Run
20 Hang Dumbbell Snatch (35/20)
Rest 2 Minutes

Post times to comments.

CrossFit + Yoga

Five 1-Minute Rounds
Medball Sit-up
Dumbbell Snatch
Burpee Over Medball
Rest 1 Minute

P

 

ost total reps to comments.

  • RX: 20@10/14@9 ball, 45/30# dumbbell
  • L2: 20@9/14@8 ball, 35/20# dumbbell
  • L1: 14@9/8@8 ball, 25/15# dumbbell

Thursday 171026

RX’d
EMOM for 10 Minutes
Odd: 5 Pendlay Row
Even: 2×7 Ring Push-up
 
Partner Workout:
AMRAP in 14 Minutes*
30 Dumbbell Hang Power Clean-and-Jerk (40/25)
30 Box Jump (24/20)
30 Handstand Push-up
Level II
EMOM for 10 Minutes
Odd: 5 Pendlay Row
Even: 2×5 Ring Push-up
 
Partner Workout:
AMRAP in 14 Minutes*
30 Dumbbell Hang Power Clean-and-Jerk (30/20)
30 Box Jump (20/16)
30 Burpee
Level I
EMOM for 10 Minutes
Odd: 5 Pendlay Row
Even: 2×5 Ring Push-up
 
Partner Workout:
AMRAP in 14 Minutes*
30 Dumbbell Hang Power Clean-and-Jerk (25/15)
30 Box Jump (16/12)
20 Burpee

Post loads and times to comments.

Notes:
*Partners share the reps, one working at a time.

Wednesday 171025

RX’d
Deadlift
4x3x80%
 
4 Rounds*, For Reps:
AMRAP**
5 Muscle-up
18/12 Calorie Row
Max Reps Front Squat (135/85)
Level II
Deadlift
5-5-4-4-4-3-3-3-3
 
4 Rounds*, For Reps:
AMRAP**
10 Muscle-up Transition
18/12 Calorie Row
Max Reps Front Squat (95/65)
Level I
Deadlift
5-5-4-4-4-3-3-3-3
 
4 Rounds*, For Reps:
AMRAP**
5 Toe-to-Anywhere
5 Push-up
14/9 Calorie Row
Max Reps Front Squat (75/55)

Post loads and total front squat reps to comments.

Notes:
*Rest 1 Minute between rounds.
** First 3 Rounds are 3 minutes, final round is 4 minutes

Tuesday 171024

RX’d
Jerk
7x3x60%
 
For Time:*
50 Double-under
25 Ring Dip
40 Double-under
20 Ring Dip
30 Double-under
15 Ring Dip
20 Double-under
10 Ring Dip
10 Double-under
5 Ring Dip
Level II
Jerk
3-3-3-3-3-3-3-3-3-3
 
For Time:*
25 Double-under
25 Assisted Ring Dip
20 Double-under
20 Assisted Ring Dip
15 Double-under
15 Assisted Ring Dip
10 Double-under
10Assisted Ring Dip
5 Double-under
5 Assisted Ring Dip
Level I
Jerk
7x3x60%
 
For Time:*
50 Single-under
25 Assisted Push-up
40 Single-under
20 Assisted Push-up
30 Single-under
15 Assisted Push-up
20 Single-under
10 Assisted Push-up
10 Single-under
5 Assisted Push-up

Post loads and times to comments.

Notes:
*12:00 Cap

Sunday 171022

RX’d
EMOM for 10 Minutes
Odd: 5 Weighted Pull-up
Even: 7-10 Hollow Rock then Max Effort Superman Hold
 
For Time:
21-15-9
Push Press (115/75)
Toe-to-Bar
Level II
EMOM for 10 Minutes
Odd: 5 Strict Pull-up
Even: 5-7 Hollow Rock then Max Effort Superman Hold
 
For Time:
21-15-9
Push Press (85/60)
Toe-to-Anywhere
Level I
EMOM for 10 Minutes
Odd: 5 Pull-up
Even: 25 second Hollow Hold then Max Effort Superman Hold
 
For Time:
21-15-9
Push Press (65/45)
Knees-to-Anywhere

Post times to comments.

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