09/29/2014


Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

Alternating minutes for 20 minutes
Even: 7 Deadlifts (315/225)
Odd: 15 Wallballs (20/14)

09/27/2014

Saturday Workout Off-Site

Location: TTU Track
Time: 8:30
Workout: It’s a surprise!

 

9/26/2014

Rich-DLMetcon (AMRAP – Rounds and Reps)

7 Minute Ascending Ladder
2,4,6,8….
Deadlift (225/135)
HSPU

Rest 5 Min

7 Minute Ascending Ladder
2,4,6,8….
Power Cleans (155/95)
Pistols

*On the pistols each leg will be considered a rep.

9/25/2014

CF Mayhem MMetcon (Weight)

Shoulder Press (2×2,6×3) @ 80%

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP
6 Ring Dips
12 Pullups
18 Box Jumps (24/20)

9/24/2014

Gilligan cooling off! Photo by Hillary Froning Photography

Gilligan cooling off!
Photo by Hillary Froning Photography

Metcon (Weight)

10 Min to find 1 Rep Max Snatch

Metcon (Time)

10 Rounds
250m Row
10 DB Snatch (75/50)

09/23/2014

Main – CrossFit

Metcon (Weight)

Deadlift (2×2,6×3)@ 80%

Metcon (Time)

100 Thrusters (95/65)

* Top of every minute 5 Burpees until amount is completed

09/22/2014

Clean and Jerk (5 Reps)

Pick a weight that is a tough set of 5 reps on the minute for 12 minutes.

Metcon (AMRAP – Rounds and Reps)

– REST –

AMRAP 12 Minutes
4 PHSPU
8 KB Swings (70/53)
12 GHD Situps

09/20/2014


Main – CrossFit

Metcon (Time)

3 rounds:
60 double unders
30 Wallballs (20/14)
20 Deadlifts (185/115)

-rest 5min-

Metcon (Weight)

7 minutes to find a heavy single Clean

-rest 3min

Metcon (AMRAP – Rounds and Reps)

9min AMRAP:
6 PHSPU
3 Front Squats (205/135)

09/19/2014

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

21-18-15-12-9
Power clean (155/105)
Strict handstand push-ups

09/18/2014

Games2012_TrackTriplet_FroningLeverich_muscleup_0

Deadlift

3×2 @ 80%
5×3 @ 80%

Metcon (Time)

For Time:
21-15-9
Toes to bar
Box jumps (24/20)

Immediately followed by

15-12-9
Bar muscle-ups
Box jumps (30/24)

Score is total time for both workouts together.

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