CrossFit Games Individual Qualifier # 1 - "Diane"
Warm-UP / Mobility
- 1200 M Indian Run to Park
- Hand stand practice on volleyball sand or grass
- 1200 M Indian Run back to Gym
Met-Con
"Diane"
21-15-9
- Deadlift - 225#
- Hand Stand Push Ups
Sunday, May 20, 2012
Friday, May 18, 2012
Friday, May 18th 2012
Warm-Up / Mobility
- Clapping Push-Ups - 3 reps on the minute for 10 minutes
- Rope Climb Practice
Strength
Front Squats
5-4-3-2-1
Met-Con
12 Minute AMRAP
- 400 M Run
- 15 Chest to Bar Pull-Ups
- 21 Double Unders
Results for the day:
- Clapping Push-Ups - 3 reps on the minute for 10 minutes
- Rope Climb Practice
Strength
Front Squats
5-4-3-2-1
Met-Con
12 Minute AMRAP
- 400 M Run
- 15 Chest to Bar Pull-Ups
- 21 Double Unders
Results for the day:
Thursday, May 17th 2012
Regional Workout Number 4 - Its a Chipper!
Warm-Up / Mobility
-50 Air Squats
- 25 Push-Ups
Met-Con
- 50 Back Squat 135# / 95#
- 40 Pull-Ups
- 30 Shoulder to Overhead 135# / 95#
- 50 Front Squats 85# / 65#
- 40 Pull-Ups
- 30 Shoulder to Overhead 85# / 65#
- 50 Overhead Squats 65# / 45#
- 40 Pull-Ups
- 30 Shoulder to Overhead 65# / 45#
Results for the day:
.JPG)
Warm-Up / Mobility
-50 Air Squats
- 25 Push-Ups
Met-Con
- 50 Back Squat 135# / 95#
- 40 Pull-Ups
- 30 Shoulder to Overhead 135# / 95#
- 50 Front Squats 85# / 65#
- 40 Pull-Ups
- 30 Shoulder to Overhead 85# / 65#
- 50 Overhead Squats 65# / 45#
- 40 Pull-Ups
- 30 Shoulder to Overhead 65# / 45#
Results for the day:
.JPG)
Wednesday, May 16th 2012
Warm-Up / Mobility
-400 M Run
- Kipping Pull-Up Practice
Strength
- Good Mornings - 3 reps at a time - work up to max - 5 sets
Met-Con
5 Sets of 3 minute AMRAP
- 3 Power Cleans 165# / 105#
- 6 Burpees
- 6 Air Squats
-400 M Run
- Kipping Pull-Up Practice
Strength
- Good Mornings - 3 reps at a time - work up to max - 5 sets
Met-Con
5 Sets of 3 minute AMRAP
- 3 Power Cleans 165# / 105#
- 6 Burpees
- 6 Air Squats
Tuesday, May 15, 2012
Tuesday, May 15th 2012
It was T-Shirt Tuesday. Congratulations to Keith who rocked the workout with 6 full rounds and 10 additional reps on the Box Jumps! Good job Keith. Nick came in second with 5 plus 20.
Warm-Up / Mobility
-100 Jump Rope
-4 sides steps across gym
-4 karaokes across gym
- 20 Double Unders
Strength
- 3 L Sits for 30 seconds each
Met-Con
"Rohoi"
12 Minute AMRAP
-12 Box Jumps
- 6 Thrusters 24" / 18"
- 6 Bar Facing Burpees
Warm-Up / Mobility
-100 Jump Rope
-4 sides steps across gym
-4 karaokes across gym
- 20 Double Unders
Strength
- 3 L Sits for 30 seconds each
Met-Con
"Rohoi"
12 Minute AMRAP
-12 Box Jumps
- 6 Thrusters 24" / 18"
- 6 Bar Facing Burpees
Monday, May 14, 2012
T-Shirt Tuesday
Make sure you get your sleep and drink your water. T-Shirt Tuesday is here. Best time of the day in the Met-Con tomorrow wins a CrossFit Sparks Elite T-Shirt. One for men and one for women. Have to Rx the work out:
12 Minute AMRAP
- 12 Box Jumps 24" / 20"
- 6 Thrusters 95# / 65#
- 6 Bar Facing Burpees
12 Minute AMRAP
- 12 Box Jumps 24" / 20"
- 6 Thrusters 95# / 65#
- 6 Bar Facing Burpees
Monday, May 14th 2012
Warm-Up / Mobility
500 M Row
3x 12
- Push-UPs
- Overhead Squats
10 Tuck Jumps
Strength
Barbell Row
10x 3 reps
Met-Con
5 Rounds for Time
- 5 Deadlift 275# / 185#
- 7 Toes to Bar
- 10 Lateral/Barbell Burpees
500 M Row
3x 12
- Push-UPs
- Overhead Squats
10 Tuck Jumps
Strength
Barbell Row
10x 3 reps
Met-Con
5 Rounds for Time
- 5 Deadlift 275# / 185#
- 7 Toes to Bar
- 10 Lateral/Barbell Burpees
Saturday, May 12th 2012
Warm-Up / Mobility
- 800 M Run EZ
- Box Jump on concrete table in park - 2x 10reps
- 800 M Run EZ
Strength
Ring Dips
10-10-10
Met-Con
"Manion"
7 Rounds for Time
- Run 400 Meters
- 29 Back Squat 135# / 115#
- 800 M Run EZ
- Box Jump on concrete table in park - 2x 10reps
- 800 M Run EZ
Strength
Ring Dips
10-10-10
Met-Con
"Manion"
7 Rounds for Time
- Run 400 Meters
- 29 Back Squat 135# / 115#
Friday, May 11th 2012
Warm-up / Mobility
- 400 M Run
- 40 Ab Mat Sit-Ups
- Bergener Warm-Up
Strength
Push Press
3-3-3-3-3
Met-Con
2012 CrossFit Games Regional Workout 3 (modified)
10 Minute AMRAP
- Dumbell Snatch 10 reps (5 each arm) 100# / 50#
- 200M Sprint
- 400 M Run
- 40 Ab Mat Sit-Ups
- Bergener Warm-Up
Strength
Push Press
3-3-3-3-3
Met-Con
2012 CrossFit Games Regional Workout 3 (modified)
10 Minute AMRAP
- Dumbell Snatch 10 reps (5 each arm) 100# / 50#
- 200M Sprint
Thursday, May 10, 2012
Thursday, May 10th 2012
Warm-up / Mobility
3x
- 20 Mountain Climbers
- 10 Push-Ups
- 10 Wall Balls
- 10 PVC Disclocates
Strength
- 4x 400 M Sprints w/ 90 sec recovery
MetCon
21-15-9 for time
- Hand Release Push-Ups
- Kettlebell Swings 2 pood / 1.5 pood
- Toes to Bar
How did you do?
3x
- 20 Mountain Climbers
- 10 Push-Ups
- 10 Wall Balls
- 10 PVC Disclocates
Strength
- 4x 400 M Sprints w/ 90 sec recovery
MetCon
21-15-9 for time
- Hand Release Push-Ups
- Kettlebell Swings 2 pood / 1.5 pood
- Toes to Bar
How did you do?
Wednesday, May 9th 2012
Warm Up / Mobility
- 500M Row
- 3x 10 Air Squats
- Handstand Holds - As long as possible
Strength
- Good Mornings - 10x 2 reps
MetCon
5 Rounds for Time
- 7 Front Squats 155# / 115#
- 21 Double Unders
- 500M Row
- 3x 10 Air Squats
- Handstand Holds - As long as possible
Strength
- Good Mornings - 10x 2 reps
MetCon
5 Rounds for Time
- 7 Front Squats 155# / 115#
- 21 Double Unders
Tuesday, May 8, 2012
Tuesday, May 8th 2012
Strength
Max Pull-Ups
Met-Con
Regional Workout #2
For Time:
- Row 2000 Meters
- Pistols - One legged Squats - 50 each leg
- 30 Hang Cleans 225# / 185#
Max Pull-Ups
Met-Con
Regional Workout #2
For Time:
- Row 2000 Meters
- Pistols - One legged Squats - 50 each leg
- 30 Hang Cleans 225# / 185#
Monday, May 7, 2012
Monday, May 7th 2012
Strength
Bench Press
3-3-3-3-3
WOD
3x for time
- 7 Push Press 155#
- 9 Barbell Burpees
- 11 Chest to Bar Pull-Ups
10 Air Squat penalty each time you come off of the pull-up bar
Bench Press
3-3-3-3-3
WOD
3x for time
- 7 Push Press 155#
- 9 Barbell Burpees
- 11 Chest to Bar Pull-Ups
10 Air Squat penalty each time you come off of the pull-up bar
Saturday, May 5th 2012
Hero WOD
"JJ"
Squat Clean 185#
Handstand Push-ups
1-10
2- 9
3- 8
4- 7
5- 6
6- 5
7- 4
8- 3
9- 2
10- 1
"JJ"
Squat Clean 185#
Handstand Push-ups
1-10
2- 9
3- 8
4- 7
5- 6
6- 5
7- 4
8- 3
9- 2
10- 1
Thursday, May 3, 2012
Thursday, May 3rd 2012
Strength
Back Squat - 1 rep max
WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of each of the following:
- Pull Ups
- Wall Balls
- Box Jumps 24" / 20"
Back Squat - 1 rep max
WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of each of the following:
- Pull Ups
- Wall Balls
- Box Jumps 24" / 20"
Wednesday, May 2, 2012
Wednesday, May 2nd 2012
Strength
Dead-Lift
5-5-5-5-5
WOD
- 1000 Meter Row
- 800 Meter Run
- 2 minute max rep push-ups
- 2 minute max rep sit-ups
Dead-Lift
5-5-5-5-5
WOD
- 1000 Meter Row
- 800 Meter Run
- 2 minute max rep push-ups
- 2 minute max rep sit-ups
Tuesday, May 1st 2012
Strength
3x max rep strict pull-up
WOD
21-15-9
- Squat Clean and Jerk 95#
- Burpees
3x max rep strict pull-up
WOD
21-15-9
- Squat Clean and Jerk 95#
- Burpees
Tuesday, May 1, 2012
Monday, April 30th 2012
Strength
Bench Press
3-3-3-3-3-3
WOD
5x each 30 seconds on / 30 seconds rest
- Overhead walking lunges 45# / 25#
- Farmer Walk (AHAP)
- Hand Release Push-Ups
Bench Press
3-3-3-3-3-3
WOD
5x each 30 seconds on / 30 seconds rest
- Overhead walking lunges 45# / 25#
- Farmer Walk (AHAP)
- Hand Release Push-Ups
Saturday, April 28h 2012
WOD
"25 Keeps You Alive!"
25 of each of the following:
- Muscle Ups
- Deadlift 245# / 175#
- Burpees
- Pull Ups
- Box Jumps 24" / 20"
- Ring Push Ups
- KB Swings 2 Pood / 1 Pood
- Ring Dips
- Double Unders
- Sumo Deadlift High Pull 95# / 75#
- Man Makers 35# / 25#
"25 Keeps You Alive!"
25 of each of the following:
- Muscle Ups
- Deadlift 245# / 175#
- Burpees
- Pull Ups
- Box Jumps 24" / 20"
- Ring Push Ups
- KB Swings 2 Pood / 1 Pood
- Ring Dips
- Double Unders
- Sumo Deadlift High Pull 95# / 75#
- Man Makers 35# / 25#
Subscribe to:
Posts (Atom)