20-33 2013-05-12 Molon Labe CrossFit For Time: -10 OHS @95/45 -20 AbMat situps -30 Box Jumps @24/20 -40 Ball slams @30/15 -50 Double Unders -600 Meter run Full Monkey bar cross (24') -50 Walking lunges -40 HR Push-ups -30 KB Swings @53/35 -20 Pull-ups -10 OHS @95/45 *Afterburner - Handstands RX
воскресенье, 12 мая 2013 г.
четверг, 18 апреля 2013 г.
190413 Пятница
AMRAP 12
7 T2B
14 Shoulder to Overhead (40kg/30kg)
21 Double Unders
14 Shoulder to Overhead (40kg/30kg)
21 Double Unders
Rest exactly 4mins
Then
Then
AMRAP 12
7 Pull Ups
14 KB Swings (24kg/16kg)
21 Double Unders
14 KB Swings (24kg/16kg)
21 Double Unders
среда, 17 апреля 2013 г.
170413 Среда
1. OHS 5x3 across
+
+
For time:
800m row
75 wall balls, 9kg
400m row
50 push press 45kg
200m row
25 OHS 45kg
четверг, 11 апреля 2013 г.
120413 Пятница
1. Clean and Jerk
10 x 1, start at 80% and climb from there. All reps done as squat cleans.
2. "Angie"
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
понедельник, 8 апреля 2013 г.
080413 Понедельник
1. DL 2RM
165kg
2.
AMRAP 20
5 DL 120kg
20 m farmer's walk 44kg Db
15 wall ball
8 rds +5DL + 20m
165kg
2.
AMRAP 20
5 DL 120kg
20 m farmer's walk 44kg Db
15 wall ball
8 rds +5DL + 20m
вторник, 2 апреля 2013 г.
030413 Среда
A. Press 10, 8, 6, 4, 2; rest 2 min
B. wtd pull ups 2-3x 5; rest 2 min
+
3 rounds for max reps @90%:
2 min row
rest 1 min
1 min hand release push ups
rest 30 seconds
30 seconds toes to bar
rest 3 min
воскресенье, 31 марта 2013 г.
010413 Понедельник
1.For time
1 mile Run (1600m)
21 KBS 32/24kg
21 Goblet Squats, 70/53 - demo vid.
800m Run
15 KBS
15 Goblet Squats
400m Run
9 KBS
9 Goblet Squats
18:53 !!!!!!
"The qualities and capacities that are important in running - such factors as will power,
the ability to apply effort during extreme fatigue and the acceptance of pain - have a
radiating power that subtly influences one's life."
Jim Fixx
четверг, 28 марта 2013 г.
290313 Пятница
1. 1k Row x3
#1 – Warm-up
#2 – Max Effort
3:24 !!!
3:24 !!!
#3 – 2k Pace
2. 30-20-10
KB Swings 32kg
Ring Dip
3. 3 Rounds
12 OHS 40kg
12 Toes to bar
Rest 90 seconds
вторник, 26 марта 2013 г.
четверг, 21 марта 2013 г.
220313 Пятница
1. WTD pull ups 7 x 3
5 ROUND FOR TIME:
- 15 CAL ROW
- 15 WALL BAL 9kg
- 15 BURPEES
- 15 S.D.L.H.P. 32,5kg
вторник, 19 марта 2013 г.
200313 Среда
"Games Big Helen"
1200m Run
63 KBS, 24kg
36 Pull ups
800m Run
42 KBS
24 Pull ups
400m Run
21 KBS
12 Pull ups
30:00
30:00
воскресенье, 17 марта 2013 г.
180313 Понедельник
1. Back Squat
5 x 3, across
2. 3 RFT
20 Front Squats, 50kg
20 Burpees
20 TTB
3. Cash Out
3 Rounds, not for time
600m Run or Row, based on greatest weakness.
30 Hip Extensions
15 L-Pull ups
вторник, 12 марта 2013 г.
130313 Среда
1. Pro Agility Shuttle
3 max effort attempts at the 5-10-5 shuttle. - Demo video.
Sprint 5 yards - 10 yards - 5 yards as fast as possible.
Start with one hand on the starting line. Your hand (not feet) must make contact with the end lines. Must cut off of different feet at each turn around.
Elite times are comparable to top "40" times under 4.3 is elite, 4.9 is moderate, and 5.4 is slow.
Report your best score.
Start with one hand on the starting line. Your hand (not feet) must make contact with the end lines. Must cut off of different feet at each turn around.
Elite times are comparable to top "40" times under 4.3 is elite, 4.9 is moderate, and 5.4 is slow.
Report your best score.
2. Hang Power Clean
5RM
3. 10 sets:
3C2B pull ups
3 HSPU
4. 3RFT:
800m Run
40 meter 1-arm Dumbbell Overhead Walking Lunge, 20kg- 20 meters each arm.
"Don't let the enormity of the challenge deter your trying! Make a serious attempt at each
воскресенье, 10 марта 2013 г.
110313 Понедельник
1. EMOM 5
10 DL climbing
80/85/90/95/100
2. 3 RFT "Task priority FGB "
15 wall ball
15 SDLHP 35kg
25 BJ 44sm
25 PPress 35kg
10 cals Row
Rest 1 min.
4:37/5:57/5:52
воскресенье, 3 марта 2013 г.
080314 Пятница
Dan Bailey Games 2012
Strength
Front Squat
2 reps, 10 sets every minute @ 85%
2 reps, 10 sets every minute @ 85%
– Then -
8 Minute AMRAP
1,1…2,2…3,3…
Power Snatch 40kg
Toes to Bar
Power Snatch 40kg
Toes to Bar
060313 Среда
Strength
Close Grip Bench Press
10 sets of 2 reps every minute at 80%
– Then –
21-15-9
Thrusters 40kg
42-30-18
Box Jumps 60sm
Thrusters 40kg
42-30-18
Box Jumps 60sm
040313 Понедельник
Strength
Hang Power Snatch
3-3-3-3-3-3-3
Just below knee
3-3-3-3-3-3-3
Just below knee
– Then –
12-9-6-3 reps for time of:
Power snatch, 40kg
Burpee
Power snatch, 40kg
Burpee
вторник, 26 февраля 2013 г.
010313 Пятница
A1. BPress 5x5 across; rest 2 min.
A2. Wtd pull ups 5x3; rest 2 min
+
For time:
Row 500m
21-15-9
CJ
FS
OHWL 15kg plate
Row 500m
A2. Wtd pull ups 5x3; rest 2 min
+
For time:
Row 500m
21-15-9
CJ
FS
OHWL 15kg plate
Row 500m
270213 Среда
Skill: Snatch; DU
1. For time.
10-8-6-4-2
PSnatch 40kg
Burpee
2. Row
Max cals in 2 min.
воскресенье, 24 февраля 2013 г.
250213 Понедельник
1. PClean
5x3 climbing
2. BSquat
5,5,3,3,1,1.
3. For time:
5x3 climbing
2. BSquat
5,5,3,3,1,1.
3. For time:
21-15-9
Row (calories)
KB swings 32kg
Ring dips
четверг, 21 февраля 2013 г.
220213 Пятница
A. Split jerk 2, 2, 2; rest 2 min
B. Amrap hspu in 10 min
+
10 rounds for time:
5 toes to bar
10 back extensions
5 chin ups
10 hang squat clean 40kg
вторник, 19 февраля 2013 г.
понедельник, 18 февраля 2013 г.
180213 Понедельник
1. Power Snatch practice
2. Power Drill
5 RFT:
5 HSPU
10 Power Cleans, 50kg
15 Burpees
20 KBS, 24kg
25 Wall Balls
Rest exactly 3 mins between rounds
пятница, 15 февраля 2013 г.
15022013
"Filthy Fifty" For time: -50 Box jump, 24 inch box -50 Jumping pull-ups -50 Kettlebell swings, 1 pood -Walking Lunge, 50 steps -50 Knees to elbows -50 Push press, 45 pounds -50 Back extensions -50 Wall ball shots, 20 pound ball -50 Burpees -50 Double unders
43:57
понедельник, 11 февраля 2013 г.
130113 Среда
For time:
100 KBS 16 kg
50 burpees
30 toes to bar
15 wall walks
1k row
23:00
23:00
+
5 RFT:
7 kip. pull ups
20 anchored sit ups
воскресенье, 10 февраля 2013 г.
110213 Понедельник
A1. Barbell walking lunges 24 continuous alt'ing steps x4; rest 30 seconds
A2. Bent over barbell rows 10-12x4; rest 30 seconds
A3. 20 unbroken back extensions @2012 x4; rest 30 seconds
A4. DB push press 20-24x4; rest 2 min
четверг, 7 февраля 2013 г.
080213 Пятница
A. Deadlift 5, 5, 5, 3, 3, 3; rest 2:30
+
3 rounds for time:
Row 500m
12 DL 80kg
21 box jumps 50sm
вторник, 5 февраля 2013 г.
060213 Среда
"3 for 1"
A - 7 rds
7 Kettlebell Swings (24kg/16kg)
7 Burpeе
Rest 7 Minutes
B - 5 Minute AMRAP:
5 Squat Cleans (60kg/40kg)/10 KB HCleans5/5 24kg
10 Box Jumps (24"/20")
15 Sit-ups
Rest 7 Minutes
C - 10-9-8-7-6-5-4-3-2-1 reps of:
Squats
Push Ups
5:56/3+3/2:47
5:56/3+3/2:47
воскресенье, 3 февраля 2013 г.
040213 Понедельник
PClean
+
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
среда, 16 января 2013 г.
010213 Пятница
A. Bench press 5, 5, 5; rest 2 min
B. Bent over single arm DB rows 6-8x4; rest 2 min
+
For time:
For time:
14 GS 32kg
14 KBS 32kg
Row 150m
10 GS 32kg
10 KBS 32kg
Row 250m
8 GS 32kg
8 KBS 32kg
Row 350 m
4 GS 32kg
4 KBS 32kg
Row 500m
14 KBS 32kg
Row 150m
10 GS 32kg
10 KBS 32kg
Row 250m
8 GS 32kg
8 KBS 32kg
Row 350 m
4 GS 32kg
4 KBS 32kg
Row 500m
300113 Среда
A. 50 TGU 24kg slow and steady
+
AMRAP10
12 Pull Ups
12 Walking Lunges
12 Hand Release Push Ups
280113 Понедельник
A. BSquat 5,5,5,5,5.
В. 50 pull ups in a few sets as possible.
C. For time:
21-15-9
DB Clean 12kg
Push ups
В. 50 pull ups in a few sets as possible.
C. For time:
21-15-9
DB Clean 12kg
Push ups
250113 Пятницв
A. PPress 10,10,10,10,10 ; rest 2 min.
+
3 Rounds
30 Wall Ball Shots
20 Russian Swings 32kg
20 Calorie Row
15 Pull-ups
20 Russian Swings 32kg
20 Calorie Row
15 Pull-ups
230113 Среда
A. BSquat 5x 5 reps; rest 3 min.
B. 3 x 80% Max effort strict Pull-ups (E.g. If 10 is your 100% max effort, do sets of 8)
+
AMRAP 6
3 Toes-to-bar
5 Push-ups
10 Squats
210113 Понедельник
A.
Four sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Single-Arm Press x 6-8 reps each arm
Rest 45 seconds
Hollow Rock or Hollow Hold x 30-45 seconds
Rest 45 seconds
B.
Three rounds for time of:
Dumbbell Ground to Overhead x 10 reps
Dumbbell Front Squat x 15 reps
Row 500 Meters
*Use the same Dumbbells for the Ground to Overhead and Front Squats. 22-24kg
Three rounds for time of:
Dumbbell Ground to Overhead x 10 reps
Dumbbell Front Squat x 15 reps
Row 500 Meters
*Use the same Dumbbells for the Ground to Overhead and Front Squats. 22-24kg
суббота, 12 января 2013 г.
13012013
I just finished my Travel WOD: Venice - 5 Push ups, 10 Situps, 15 Squats (Max Rounds in 20 Minutes) - Powered by CrossFit Travel app on Android, download it here: http://goo.gl/Hj9rP.
19 rounds + 5pu + 2 su
пятница, 11 января 2013 г.
12012013
I just finished my Travel WOD: Santa Cruz - 100 push ups for time. - Powered by CrossFit Travel app on Android, download it here: http://goo.gl/Hj9rP.
3:20
четверг, 10 января 2013 г.
11012013
I just finished my Travel WOD: Hong Kong - Burpees, Push ups, Situps 10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time - Powered by CrossFit Travel app on Android, download it here: http://goo.gl/Hj9rP.
8:34
среда, 9 января 2013 г.
10012013
I just finished my Travel WOD: Cinncinati - Air squats x20, Burpies x20, Push-Ups x20 - 3 rounds...for time. - Powered by CrossFit Travel app on Android, download it here: http://goo.gl/Hj9rP.
вторник, 8 января 2013 г.
09012013
I just finished my Travel WOD: Flint - 100 burpies for time. - Powered by CrossFit Travel app on Android, download it here: http://goo.gl/Hj9rP.
9:26
понедельник, 7 января 2013 г.
080113
I just finished my Travel WOD: Barcelona - 100 Push ups, 100 Situps, 100 Squats for time - Powered by CrossFit Travel app on Android, download it here: http://goo.gl/Hj9rP.
12:10
070113
I just finished my Travel WOD: Prague - Burpees (50-150 Pick a number and go for it!) for Time.
80 in 8:18.
суббота, 5 января 2013 г.
060113
I just finished my Travel WOD: Oslo - 21 Push Ups, 42 Squats, 15 Push ups, 30 Squats, 9 Push ups, 18 squats - 1 Round for time - Powered by CrossFit Travel app on Android, download it here: http://goo.gl/Hj9rP.
4:21
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