Longest Mile Mix

Longest Mile Mix for time-

1/4 mile run

25 push-ups

1/4 mile run

25 KB swings (SM: W16kg M 20kg/ CF: W20Kg M 24Kg KB)

1/4 mile run

1-lap lunge - 70 yards (SM: bodyweight, CF lunge with 24KG KB or 2x25# DBs)

1/4 mile run

Post your time, category and any mods/scaling. Compare to 2/14 or1/5 .

Carl's Mix

Every minute on the minute for up to 20 minutes. When you fail to complete all the reps in the minute alloted, your workout is over. Use the same weight on all lifts:

5 Deadlifts
5 Hang Cleans
5 Squat thrusts

S&M: Hang Power Cleans, Push Press sub

Post weight used, any substitutions/modifications and the time achieved.

J's Triplet

For time, 21-15-9 of:

Hang Power Cleans

Burpees

KTE

CF: Men 60K, Women 40K

SM: Men 40K, Women 25K

Post total time to complete. Compare to Oct 10.

Big Volume Squats

Not for time:

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

1. Front Squats

2. Back Squats

Use less than 1/2 bodyweight for 21/15/9 as warmup. Post 1RM for both lifts.

Compare to 3 Nov. and 10-12-27

Double Tabata Run/Pushups/Situps

New workout Chipper Double Tabata Style. This is a spin off of a Single Tabata WOD we did in Dec 2010. I decided to modify it to a Double Tabata so we have ample time to get on and off the treadmills.

5 Rounds of 40 secs on/20 sec rest for 2 sets of:

1. Treadmill run (score is lowest mph)

2. Situps (score is lowest # reps/set)

3. Pushups (score is lowest # reps/set)

Rest exactly 5 mins between sets

Note: Modifications are to have 40 sec of running then 20 sec of rest. The sit-ups and pushups are to be done together back to back in a 40 sec interval with 20 sec rest after . So do 20 sec of sit-ups and without rest switch as fast as possible and complete as many push-ups as possible for the remainder of the 20 sec and then rest for 20 sec.

Total score is (MPH score)(Pushups + Situps)

Example: (6mph)(10 pushups +10 situps) = 120

Post your score and if any Mods/Scal.

Clean and Jerk Practice

Not for time: Focus on form and lots of rest between sets


Cleans 7/5/5/3/3/1
Pull ups-25/20/15/10/5


Work to a 1 RM on your clean and jerks. After each set of C&J's complete your pullups. Post weight for your 1 RM and if any scale/mods.

Ken's new PR by 40 kg's

Deads

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

Post 1RM

Top Deck Lunge

3 rounds for time of:


1-Lap lunge before each round then 21/15/9 of:

-Burpees
-DB Push Press   CF-1/3 BW  SM- 1/4 BW
-Italian Toss- Double Count Use one of the DB's from the push press


Record time and if any scale/mods.

Team Murph

For time, team style with two partners. This is also "chipper style" meaning that you will finish one set of total reps of one exercise before progressing to the next.

1. Mile run (collective, i.e. two partners run 1/2 mile)

2. 100 pullups, 200 pushups, 300 squats (reps are collectively, not individually)

3. Mile run (again collective) to finish.

Post your time and both names of team members, along with any scaling or mods.

 

 

The Bear

7 sets of the sequence:

Power clean
Front squat
Pushpress
Back squat
Pushpress

5 rounds

No rest at bottom not even to re-grip
Not for time
Rest after each round as needed
Record max load of final round

Elizabeth

Post your time and any mods/scaling. Compare to 4/20 and 10.08.16

Elizabeth is a hallmark CrossFit workout - one of "The Girls"

For time 21/15/9 of:

Cleans - full squat cleans CF 60/40kg SM 50/30kg

Ring dips - SM band assist or assist machine

Full range ring dips: thumbs touching your pects and to full lock out.

Deads to Burpees

Two part WOD:

1st not for time lots of rest between sets -

30-Deads for total tonnage

You can break up the 30 reps into any number of sets and reps.

2nd for time-

100-Burpees for times.

Record your total tonnage lifted for your deads and post your time for the burpees. Record any scale/mods.

AMRAP 15 PC/L/PP/L/OHS

AMRAP-15 under load.

Load the bar at these loads:

CF: Men 50K, Women 35K

SM: Men 40K, Women 25K

A round is the following:

1 power clean

3 lunges with each leg

5 push press or jerk

3 lunges with each leg

1 overhead squat.

As many rounds as possible in 15 minutes

Snatch Practice

Snatch Practice. Not for time - practice your form to dial it in tighter - numbers are really secondary with this workout. Really focus of form: proper starting position, then jump with arms as straps, shrug and rack as you drop under weight with elbows pointed forward. Then just stand like the second half of a front squat. That's all - ballet with a bar.

Practice the posted Snatch Progressions first.

Then, snatch in sets of 10/8/6/4/2/1 reps. Permit recovery of several minutes between sets.

Post your 1 RM & compare to 1/13 and/or 12/8 and/or 11/2 11.02.16