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lateral barbell burpees

Saturday Partner Friendly Competition between Matt/Dyer & Wes/Ducat
Saturday Partner Friendly Competition between Matt/Dyer & Wes/Ducat

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Jason
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Ellen
8p: Open Gym- Ellen

Workout of the Day (WOD)

A. Front Squat: In 15 minutes work up to a heavy set of 5.

B. For Time: [20 minute Time Cap]
1000m Run
40 Pullups
30 Thrusters (95/65)
20 Lateral Barbell Burpees

Post load for Front Squat and time to complete WOD. Ex: 245#, 11:18 Rx

And coming tomorrow…

A. Deadlift: In 18 minutes work up to a 5 rep max.

B. Team Yard Work
Teams of 3 one person working at a time
4 minute AMRAP at each station:
Farmer’s Carry 10m (32’s/24’s kg)
Sled Drag (135/90) 10m
Tire Flips
Sledgehammers
Airdyne for Cal

Post load for Deadlift and total team reps. Ex: 400#, 318 Rx

TUES 11.04.14 Read More »

Dexter mid jump. Target: 30".
Dexter mid jump. Target: 30″.

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. 3 minutes Max Consecutive Singles: Must be performed with a Beaded Rope. 3 attempts within the 3 minutes.

B. Rep Rounds for Time. [30 minute time cap].
800-400-200m Run
40-20-10 Toes to bar
20-10-5 Front Squat (135/95)
20-10-5 Lateral Barbell Burpees

Post max consecutive reps for singles. Post time to complete rep rounds. If time capped post total reps completed (10m = 1rep) Ex: 218, 18:50 Rx

And coming tomorrow…

A. Bench: 3 sets of 5 reps. Worksets all at the same weight. Max reps in final set.

B. Triple AMRAP (As many rounds & repetitions as possible):
3 minutes AMRAP
10 Hand Release Pushups
40 Double Unders**

1 minute Rest

3 minutes AMRAP
10 Pullups (Rx+ = Chest to Bar)
40 Double Unders

1 minute Rest

3 minutes AMRAP
10 Situps w/ Medball (20/14)
40 Double Unders

**Scale Double Unders to Singles 2:1

Post load and max reps for bench press. Post total reps from all 3 AMRAPs (50 reps per round).
Ex: 255#, 518.

WED 07.16.14 Read More »

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