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Post by Admin on Oct 1, 2014 0:12:03 GMT
Max rounds EMOM add 10# per round until failure 2x Front squat (starting weight .75 of body weight)
14 Rounds RX
10 Min Cap 5 rounds 5-10-15-10-5 Wall ball 2-fer-1s (20/16) HSPUs
7:50 RX
3 minutes OFF
10 Min AMRAP 6 Power Cleans (135/95) 12 PullUps 24 DUBs
208 RX
BACK SQUAT 250 x 5 280 x 5 325 x 1 (Hip pain)
FRONT RACK LUNGE 135 x 5 145 x 5 155 x 5
PISTOLS BW x 5 +35 x 5,5
TEAM WOD w Ryan 12 mon AMRAP 20 GHD SU As many Burpee pullups as possible
96Rx
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Post by Admin on Oct 3, 2014 1:43:32 GMT
PUSH PRESS 5/3/1 (15 Mins)
Every minute on the minute for 10 minutes
2 Clean and jerk (split) (155/115) 7 Toes to bar
10 RX
3 minutes OFF
7 rounds for time
7 Thrusters (115/75) 1 Rope Climb
8:30RX
PUSH PRESS
140 x 5
160 x 3
175 x 1
PUSH JERK
140 x 5
160 x 3
175 x 1
HSPUs
X 5
Deficits
On 10lb plates x 5
On 15lb plates x 3
On 25lb plates x 2
On 25+10lb plates x 2
On 25+15lb plates x 2
On 25+15+10lb plates x 1
On 25+15+10+10lb plates x 1
On 25+15+3x10lb plates x 1,1,1
RING DIPS W WEIGHT
+35 x 5
+50 x 5
+60 x 5
+70 x 3
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Post by Admin on Oct 3, 2014 16:19:39 GMT
DEADLIFT 5/3/1 275 x 5 315 x 5 355 x 5
5 rounds (12 Min Cap) 2 Snatch Grip Deadlift (1.5 x BW) 270 7 PullUps 10 Box Jumps
8:00RX
3 Minutes OFF
12 Minute AMRAP 3 Power Snatch (75% of BW) 6 HSPUs 9 Burpees
6 RX
PULL UPS W/ WEIGHT +45 x 5 +50 x 5,4,3
DB ROW 125 x 5,5,5
BB SHRUG 365 x 5 405 x 5 435 x 5
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Post by Admin on Oct 7, 2014 22:01:17 GMT
SQUAT 5/3/1 270 x 3 310 x 3 345 x 3
For Time: Front Squat 30 reps w/ BW
2:40 RX
4 rounds Row 400m 25x Pull-ups 25x Push-ups 25x BFSUs 25x Squats
312 RX
FRONT SQUAT 175 x 3 200 x 3 225 x 3
FRONT RACK LUNGES 135 x 5 160 x 4 165 x 3
PISTOLS BW x 5 +40 x 5
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Post by Admin on Oct 9, 2014 0:12:22 GMT
POWER HOUR
SQUAT SNATCH 5/3/1
For Time 6 Rounds 1 Squat Snatch (75% of BW) 1 Rope Climb
4:20RX
3 Minutes OFF
10-9-8-7-6-5-4-3-2-1 Deadlift (BW) Clean (BW) HSPUs
113 RX
21-15-9 Burpee Box jump Ring dip
5:40
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Post by Admin on Oct 10, 2014 1:20:46 GMT
PUSH PRESS 5/3/1 135 x 3 150 x 3 170 x 3
PUSH JERK 135 x 3 150 x 3 170 x 3
SPLIT JERK 135 x 3 150 x 3 170 x 3
DEFICIT HSPUs X 5 +25's x 3 +45's x 2 ++10 x 1 ++20 x 1 ++30 x 1 ++40 x 1 ++50 x 1
RING DIP W/ WEIGHT +55 x 5 +65 x 3 +75 x 3 +85 x 3 +95 x 2
TEAM WODS
30-20-10 Thrusters (105/75) Over the bar lateral Burpees
4:44 RX W/RICK
3 Mins OFF
1 Minute AMRAP T2B
38 REPS W/ RICK
Rest 30 Seconds
5 Minute AMRAP 10 Power Snatch (95/65) 15 Box Jumps (24/20)
4 Rounds + 17 reps No good w/ Rick
BENCH 135 x 10 (6 sec negs) 155 x 10 (4 sec negs) 175 x 10 (2 sec negs) 135 x 16 1 sec negs)
SEATED DB PRESS 45 x 10 (6 sec negs) 50 x 10 (4 sec negs) 60 x 10 (2 sec negs) 35 x 20 (1 sec negs)
ICNL CABLE FLYE/PRESS 6 x 15 7 x 16RP 8 x 17RP
DB SIDE LATS (15 sec rest) 20 x 20,15,12,10 > 15 x 10 > 10 x 10
ROPE PUSH DOWN 8 x 20,15,12 9 x 9 > 8 x 4 > 7 x 4
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Post by Admin on Oct 11, 2014 13:56:22 GMT
DEADS 5/3/1 400 x 1
15 Min AMRAP 25 Burpees 15 DL (BW)
271 RX
3 Rounds 15 Power Clean (115) 30 PullUps
8:30 RX
LAT PULL DOWNS DB ROW BAND PULL APARTS ALT DB CURL
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Post by Admin on Oct 11, 2014 13:58:17 GMT
North Conway outdoor WOD
5 Rounds
Sprint up hill 25 Burpees Back down 25 Squats 25 Push Ups
14 Minutes
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Post by Admin on Oct 13, 2014 14:28:45 GMT
10 Burpees 1 Hill Sprint 9 Burpees 1 Hill Sprint 8 Burpees 1 Hill Sprint 7 Burpees 1 Hill Sprint 6 Burpees 1 Hill Sprint 5 Burpees 1 Hill Sprint 4 Burpees 1 Hill Sprint 3 Burpees 1 Hill Sprint 2 Burpees 1 Hill Sprint 1 Burpees 1 Hill Sprint 2 Burpees 1 Hill Sprint 3 Burpees 1 Hill Sprint 4 Burpees 1 Hill Sprint 5 Burpees 1 Hill Sprint 6 Burpees 1 Hill Sprint 7 Burpees 1 Hill Sprint 8 Burpees 1 Hill Sprint 9 Burpees 1 Hill Sprint 10 Burpees 1 Hill Sprint
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Post by Admin on Oct 13, 2014 14:29:37 GMT
Yesterday
Down hill to Kringles .7 miles UP HILL to condo .7 miles + 6 HILL Sprints
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Post by Admin on Oct 14, 2014 16:10:33 GMT
BACK SQUATS 5/3/1 290 x 5 325 x 3 365 x 1
FRONT SQUATS 5/3/1 190 x 5 215 x 3 240 x 1
10 Minute AMRAP 10 Burpee Box Jumps (24/20) 10 Squat Cleans (85% BW) = 155
56 RX
3 Mins OFF
5 Minute AMRAP 6 Front Rack Lunges (85% BW) = 155 12 Push Ups
90 RX
BENCH 205 x 5 235 x 3 260 x 1
BENCH W/ CHAINS +205 x 3,3,3
POWER FLYE 80 x 8,8
ALT DB CURL 45 x 6 50 x 4
*FEEL LIKE I MAY BE GETTING SICK. UH OH!
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Post by Admin on Oct 18, 2014 0:04:54 GMT
DEADS 315 x 5 355 x 3 400 x 1
PUSH PRESS 145 x 5 160 x 3 180 x 1
SPLIT JERK 145 x 5 160 x 3 180 x 1
PALMS IN PULLUPS W/ WEIGHT + 35 x 5 + 53 x 5,4,4
HSPUs Deficits On 25's x 3 On 35's x 3 On 45's x 2 On 45's + 10's x 2 On 45's + 2, 10's x 1 On 45's + 3, 10's x 1
DB ROW 130 x 5,5,5
10 rounds 10-9-8-7-6-5-4-3-2-1 Burpee PullUps HSPUs Box jumps (24/20)
14:44 RX
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Post by Admin on Oct 19, 2014 20:46:24 GMT
GREAT Masters Team Comp today at Crossfit 2A with Rick S I am proud of what we accomplished. Better than expected. 12 out of 24 Great athletes ALL around!
On to The Granite State Open next Sat!
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Post by Admin on Oct 21, 2014 16:15:56 GMT
SQUAT DELOAD 135 x 5 155 x 3 175 x 3 195 x 3 215 x 3 225 x 3 275 x 3
FRONT SQUAT DELOAD 100 x 5 125 x 5 150 x 5 165 x 3 190 x 3 215 x 3
PUSH PRESS DELOAD 75 x 5 95 x 5 115 x 5 125 x 3 145 x 3 160 x 1 (held back due to shoulder injury)
PISTOLS X 5,5,5,5
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Post by Admin on Oct 21, 2014 16:16:32 GMT
For time:
30 box jumps (30/24) 30 C2B Pull Ups 30 kettlebell swings (53/35) 30 OH BB Lunges (95/65) 30 T2B 30 push presses (95/65) 30 Back Ext holding (25/15 LB plate) 30 wall balls (20/16) 30 burpees 30 DUBs
22:00 RX
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