02/13/2015

GHDMetcon (Time)

5 Rounds

15 GHD situps
15 Hip Extensions
15 HSPU

02/12/2015

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Crossover Symmetry (No Measure)

Activation Progression

CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

02/11/2015

IMG_20131119_212810Metcon (Time)

For Time:

500m Row

50 Wall Balls (20/14)

100 Double unders

35 Box Jump overs (24/20)

100 Double unders

20 Burpees

500m Row

02/10/2015

CrossFit Games 2012

CrossFit Games 2012

Squat Snatch

Work up to a 3RM

3-3-3-3-3-3-3

Metcon (Time)

For Time:

21-15-9
OVHS (115/75)

30-25-20
Chest to Bar

2/09/2015


Main – CrossFit

Metcon (Time)

5 min Time Cap

1000m Row

Metcon (Time)

5 min Time Cap

1000m Ski Erg

Metcon (Calories)

5 min Time Cap

75 Cal. Assault Bike

Metcon

Start new workout every 5 mins

02/06/2015

CFM-Todd

Saturday Workout (02/07/2015)

Location: TTU Track
Time: 8:30am

Metcon (Time)

7 rounds

3 Deadlifts (365/225)
6 Muscle Ups
9 PHSPU

02/05/2015

GHDHigh Hang Power Snatch + OHS (7×1+1 )

Metcon (Time)

For Time:

50-35-20

Front Squat (45)
GHD’s
Push ups

02/04/2015

Main – CrossFit

Skill Work (No Measure)

Rope Climb Practice

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

02/03/2015

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Overhead Squat

8×4 @75% (1RM Snatch)

Metcon (Time)

For Time:

21-15-9

Cal. Row
Assault Bike
Ski Erg

02/02/2015

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Crossover Symmetry (No Measure)

Activation progression (before)

Recovery progression (after)

Metcon (4 Rounds for weight)

Every min for 5 mins

5 Clean & Jerks (135/95)

–Rest 1 min–

Every min for 5 mins

3 Clean & Jerks (185/135)

–Rest 1 min–

Every 30 secs for 5 mins

1 Clean & Jerk (225/155)

–Rest 1 min–

Every min for 5 mins

5 Clean & Jerks (135/95)

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