AMRAP 20: 10.11.30

As many rounds as possible in 20 mins:

5 Burpees

10 Pullups

15 box jumps (CF: 24 inch box. SM: >12 inch step height)

20 KB swings (CF: > 1/5 body weight. SM: >1/4 body weight).

Post rounds completed, CF vs SM level and any modifications/scaling. Compare to Oct 10.

Deadlifts, just deadlifts: 10.11.29

Warmup: General treadmill/bike/rower warmup first. Full PVC Pipe warmup follows.

Practice "Good Mornings" with empty bar - 20 reps.

Deadlifts: 7/7/5/5/3/3/1

Post 1RM. Compare to Oct 7.

Dessert:

Treadmill sprint: 5 rounds of 1 min sprint with 1 min rest separating rounds.

5K run for time: 10.11.23

Run 5K.

Post your time & compare to July 12.

Thrusters: Big Volume - 10.11.22

Thrusters are back.....in a big way. This being a short training week because of Thanksgiving, let's start it out with a kick in the pants (backside of pants to be specific - glutes). Trick with this workout is to utilize the jumping motion - DO NOT make this a squat and a push press or you will miss the opportunity to utilize the power of what is arguably the potentially strongest and most functional group of muscles in your body - your hip extensors.

For time:

150 Squat Thrusts

SM: use an empty bar.

Men: 20Kg Bar

Women: 15Kg Bar

CF: add 20 Kgs

Men: 40Kg

Women: 35 Kg

Post your time/scaling/mods & compare to Sept 15.

Spartan Chipper for Time: 10.11.18

Spartan Chipper - 300 reps total.

Complete Two Rounds For Time

50 KB swings - CF: > 20% BW. SM: >15% BW

40 DB Push Press - CF: > 40% BW. SM >30% BW

30 DB Squats - CF: > 40% BW. SM > 30% BW

20 Knees to Elbows

10 Pullups.

Dessert: 1 mile run, easy pace (sub with 3 mile bike, or 2K row)

Post your time and any mods/scaling. Compare to July 22 (noting changes to workout loads).

Dead, Dip, Pullup - 10.11.17

Not for time, 5 rounds.

Deadlifts - 10/8/6/4/2

Max Pullups single set

Max Dips single set.

CF: Deadlifts: designate, from the start, one load greater than bodyweight and do not alter. Dips and Pullups are without jumping and without band assist.

SM: Deadlifts: designate, from the start, one load equal to or lower than your bodyweight and do not alter. Dips and pullups can be band or jumping assist, however any jumping assist must be followed by a 5 count lowering phase.

Score is a combination of deadlift weight (in Kgs) selected added to the highest total reps of pullups and dips in the same round. For instance, a 100Kg deadlift with 20 pullups and 20 dips as the best round gives you a score of 140.

Post your score.

Top Deck Triplet: 10.11.16

For time:

Lunge 2/3 lap, 21 burpees in North viewing platform, Lunge 1/3 lap, 21 OHS with DBs.

Lunge 2/3 lap, 15 burpees, lunge 1/3 lap, 15 OHS with DBs.

Lunge 2/3 lap, 9 burpees, lunge 1/3 lap, 9 OHS with DBs.

Finish with full lunge lap.

CF: 10% BW in each hand, keep the DBs in your hands for the lunges.

SM: 10% BW total, lunges are BW only.

Post time and any mods.

Turkish Get Ups: 10.11.15

Workout One for the week:

Turkish Get ups, not for time:

Reps: 100 minus your age and every rep counts as one (not double count).

CrossFit - Men@20K/Women @16K

SM - Men @ 12K/Women@ 8K

Post the weight you used and your reps.

Parachute Monkeys: 10.11.11

First of all, Happy Veterans Day. Thank a Veteran for his/her service to this great country.

The workout today involves a bit of math. Some of you will find your Vibram 5 finger shoes useful as you use all of your fingers and toes too for counting .

Round 1: For time, 21/15/9 of this triplet:

Box jumps (you select the height - measure it and multiply by 10 for the box jump sum (BJS)

Dumbell push press (10% bodyweight in each hand)

Knees to elbows using rings instead of pullup bar for grasp

Convert your time to seconds. Subtract the BJS to get your Round 1 Score. Recover for 5 minutes.

Round 2: For time, 15/9 of same triplet with same box height and DBs and note Round 2 Score. Your goal is a Round 2 score that is less than your Round 1 Score.

Dessert: 70 yards (1 lap) of spiderman crawl (not for time).

Record your Round 1 and Round 2 score, your box height and any mods or scaling used in the workout.

Longest Mile Mix: 10.11.09

Longest Mile Mix for time-

1/4 mile run

25 push-ups

1/4 mile run

25 KB swings

1/4 mile run

1-lap lunge - 70 yards

1/4 mile run

CrossFit: Men 24Kg KB/Women 20Kg KB for swings and use same weight for lunges as well.

SM: Men 20Kg KB/Women 16Kg KB for swings, Men/Women body-weight only lunges.

Post your time and any mods/scaling. Compare to 9/14.

Deads & Dips: 10.11.09

Not for Time

3 sets of

10 Deadlifts (Hands grip bar for all 10 reps)

10 Dips

Finish with 140 yard lap lunge (2 laps upstairs).

Post total tonnage lifted in deadlifts.

Dessert: 30 Russian Hops (2 count exercise).

Fran's Laundry: 10.11.08

For time, a variation of Fran with short range Clean and Press (i.e. "laundry")

21/15/9 of

Hang Power Clean and Press - 40KG for men, 25 KG for women

Pullups - cuz we have new bars, folks!

Spartans: same workout, 50KG for men, 35 KG for women, pushups added as 3rd exercise.

Post time/mods/scaling. Compare to 9/20.

Hang Power Clean and Jerk: 10.11.05

Not for time

Hang Power Clean, pause, Push Jerk.

20/10/5/3/1

Post 1 RM

Miracle Mile Mix: 10.11.04

For Time:

Run 1/2 mile

21 Italian Twists with 10% BW

Run 1/2 mile

15 Italian Twists

Run 1/2 mile

9 Italian Twists

Sub 1K Row or 1.5 mile bike.

Post time and any scaling/mods.

Big Volume Squats: 10.11.03

Not for time:

Chipper style 21/15/9/3/1 of

1. Front Squats

2. Back Squats

Post 1RM for both lifts. Compare to October 1.

Snatch Practice - 10.11.02

Tuesday is Snatch Practice 10/8/6/4/2/1

Not for time - practice your form to dial it in tighter - numbers are really secondary with this workout.

Post your 1 RM & compare to 9/30.

Run/Burpee/Pull: 10.11.01

For Time:

Run 1 mile

35 Burpee Pullups for Time

Post your time.