Thursday, July 30, 2015

Bench Press, C2B Pull-ups

5 rounds
Max reps bench press, load of your choice, immediately followed by
Max reps chest-to-bar pull-ups

Change weights as needed. Score is (bench press reps + pull-up reps) x (BP load). Post score to comments. Compare to 9/24/14.

Wednesday, July 29, 2015

DL, sit-up, row, DU

5 Deadlifts EMOM for 5 minutes for perfect form

Immediately followed by:

Sit-ups EMOM for 5 minutes
(10 GHD, 10 TTB, or 20 regular sit-ups)


Then

3 rounds reps of
1 minute Row for calories
30 sec transition
1 min DU or lateral hops over barbell
30 sec transition

Score is sum of calories times average of DU. Post load and score to comments. Compare to 9/25/14.

Tuesday, July 28, 2015

Snatch, Push Press, Box Jump

EMOM for 10 min for perfect form
1 muscle snatch
1 hang power snatch
1 hang squat snatch
1 overhead squat

When completing the sequence, focus on keeping your torso upright and maintaining proper foot position during the jumping and landing portions of the movement.

Then

2 x 5min AMRAP with 2 minutes rest between AMRAPs. During each AMRAP, climb the following "ladder" as high as you can.
1 Push Press, 135/95
2 Box Jumps, 24/20
3 Push Press
4 Box Jump
5 Push Press
6 Box Jump... etc.

Post total reps to comments. Compare to 7/24/14.

Shoulder position in the overhead squat with Miranda Oldroyd - [video]
Knees tracking over the toes in the squat with Miranda Oldroyd - [video]

Monday, July 27, 2015

"CarportCF Repeatability Test"

3 rounds, at 100% effort:

Row 250m
20 ball slams 30/20
15 Kettlebell Swings 32/24kg
10 Burpees
5 Toes to bar

 Rounds will begin at 0:00, 10:00, 20:00.

Write up the time for each effort. Compare to 10/28/14.

Friday, July 24, 2015

"The Sandwich"

For time:
80 calorie row
40 shoulder-to-overhead
80 Deadlift

Post time to comments.

Scaled WOD
Wolf - 155/105
Rx - 135/95
Masters - 95/65
Pack - 60 cal Row, 40 S2OH, 60 Deadlifts @ 65/45

Thursday, July 23, 2015

Max Thruster, "Double Hanger"

2015072210374552_mb_bq1p7182_th.jpg
Annie Thorisdottir and Camille Leblanc-Bazinet, Event 1 at the 2015 Reebok CrossFit Games.

Watch live coverage of the CrossFit Games on Games.CrossFit.com and ESPN3.
 
20 min to establish Max Thruster
then

"Double Hanger"
3 rounds for time of:
100 Double Unders
7 Hang Power Clean & Jerk

Scaled WOD:
Wolf - 185/115
Rx - 135/95
Masters - 95/65, 50 DU or 50 Lateral hops
Pack - 65/45, single unders
 
Post load and time to comments.

Wednesday, July 22, 2015

"Long Chipper"

Alli Parks // Teenage Girls 16-17
For time:
1000M Run or Row
45 ball slams, 30/20
30 box jump-overs, 24/20
15 chest-to-bar pullups
90 wallballs
15 chest-to-bar pullups
30 box jump-overs
45 ball slams
 
Post time to comments.
 
2015 Reebok CrossFit Games - Watch Live at http://games.crossfit.com
There are three ways to watch the 2015 Reebok CrossFit Games.
  1. Go online to watch the livestream of the entire Games on ESPN3 or YouTube.
  2. Turn on your TV to see 16.5 hours of coverage on ESPN and ESPN2.
  3. Buy a General Admission or Tennis Stadium Ticket on AXS.com.