Friday, September 19, 2014

FOOTBALL FRIDAY - Plyo Push-ups, 5/10/5 Shuttle Run

Complete 6 rounds:

Max Rep Plyo Push Ups
20 yard Shuttle Run

*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate.

*Rest as needed between efforts.

Post fastest times to comments. Compare to 9/9/11.

Week 2 CrossFit Team Series events announced!

Thursday, September 18, 2014

Press x 1, PP x 3, Jerk x 5

20 minutes to establish:
1-rep max Standing Press
3-rep max Push Press
5-rep max Jerk


4 x 2 minute AMRAPs with 1 minute rest between AMRAPs.
10 Toes to bar
30 Double Unders

Score is total of all max loads plus total reps. Post loads, reps, and score to comments.

Wednesday, September 17, 2014

DL, Push-ups, Lateral hops

3 x 5min AMRAPs. Rest 2 minutes between AMRAPs.
5 DL 275/185
10 push-ups to barbell
15 lateral hops over barbell

Post rounds and reps to comments.

Tuesday, September 16, 2014

High Bar Back Squat x 5

15 minutes to establish 5-rep max high bar back squat with 3 sec pause at the bottom of each rep.


For time:
30 jumping squats, 75/55
15 burpees over barbell
800M run
15 burpees over barbell
30 jumping squats, 75/55

Post load and time to comments.

Monday, September 15, 2014

Weighted Pull-up 10-8-6-4-2

20min to establish 10-8-6-4-2 rep max weighted Pull-up. Total of all loads is your score.
(First establish your 10-rep max, then 8-rep max, and so on. You must go in that order 10-8-6-4-2. For example, once you have moved from the 8-rep scheme to the 6-rep scheme, you cannot go back and re-attempt your 10-rep or 8-rep max. You may change weights as needed.)


10 minutes to score as many points as possible.
Burpee Muscle Up = 5 points
Burpee C2B Pull-up = 3 points
Burpee Pull-up = 2 points
Burpee = 1 point

Post total of all loads and total points to comments.

Straight arms on the pull-up - [video]

Sunday, September 14, 2014

Saturday, September 13, 2014