Lauren

Lauren

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Posts by Lauren

03/18/2014

10

Powered_by_RoguePower Snatch

4 Reps every minute for 12 minutes

Metcon (Time)

5 Rounds
20 Pull ups
20 GHD Sit ups

03/17/2014

12

medball-head_1Back Squat

Work to a 1 Rep Max

Metcon (Time)

10 Rounds
10 DB Snatch (75/50)
15 Wall Ball (20/14)

03/14/2014

11

OPEN Workout 14.3 – We will have Friday Night Lights again this week beginning at 5:30pm and we will do the 14.3 workout. If you plan to participate on Friday night, please make sure you have filled out the CF Mayhem Open Workout Registration Form.

REMINDER: We will not have the 4:45pm, 6pm and 7:15pm class on Friday. CROSSFIT KIDS will be at 4pm instead of 4:45pm.

CF Open 2014CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″

03/13/2014

8
Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (10 Rounds for time)

10 Rounds
250m Row
50 Double unders
** Rest 1 minute between rounds **

Metcon (Time)

7 Rounds
10 Ring dips
** Rest 1 minute between rounds **

03/12/2014

8
Picture from CrossFit Games site

Picture from CrossFit Games site

 

Back Squat 

3-3-3 @ 95%

Metcon (Time)

1000m Row
75 GHD Sit ups
50 OHS (135/95)
25 Muscle-ups
** 25 minute time cap **

03/11/2014

10
Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Weight)

12 Minutes – alternating – (135/95)
Odd Minutes – 6 Power Snatch
Even Minutes – 6 Power Clean & Jerk
– Rest –

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes
12 Burpees
12 Wall Ball

03/10/2014

9

 

Gilligan and his 48" box jump.

Gilligan and his 48″ box jump.

 

Back Squat

2-2-2-2-2-2 @ 80%

Metcon (Time)

200 Double Unders
100 Push ups
80 Hip Extensions
60 Power Cleans (115/75)
40 Box Jumps (24/20)
** 20 minute time cap **

03/08/2014

1

We are hosting a Level 1 Trainer Seminar so we will have our Saturday workout off site.

LOCATION: TTU Track

TIME: 8:30 AM

03/07/2014

6

CF Open Icon

Friday Night Lights – OPEN workout: If you plan to participate in the OPEN workout tonight at 5:30pm (the last regular class will be at 3:30pm and CF Kids is at 4pm), please make sure you have signed up online to be assigned to a heat.

CrossFit Games Open 14.2 (AMRAP – Reps)

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

03/06/2014

7

OPEN Workout 14.2 – We will have Friday Night Lights again this week and we will do the 14.2 workout. If you plan to participate on Friday night, please make sure you have filled out the CF Mayhem Open Workout Registration Form.

REMINDER: We will not have the 4:45pm, 6pm and 7:15pm class on Friday. CROSSFIT KIDS will be at 4pm instead of 4:45pm.

Back SquatDan-pullups

4-4-4-4 @ 90%

Metcon (Time)

All movements strict
5 HSPU
10 Pistols
15 Pull ups
10 HSPU
20 Pistols
30 Pull ups
15 HSPU
30 Pistols
45 Pull ups
10 HSPU
20 Pistols
30 Pull ups
5 HSPU
10 Pistols
15 Pull ups
25 Minute Time Cap

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