Thursday, January 29, 2015

10 minutes to complete:
10 Wallballs (20/14)
20 Pull-ups
10 Wallballs (20/14)
20 Box Jumps (24/20)
10 Wallballs (20/14)
20 Ring Dips
10 Wallballs (20/14)
20 Kettlebell Swings (53/35)
10 Wallballs (20/14)

Rest 5 minutes. Repeat. Score is total time in seconds.
BONUS: Take one second off your time for each extra WB completed in the 10 min time frame.
PENALTY: Add one second to your time for each rep not completed in the 10 minute time frame.

Scoring example:
Round 1. Finish at 9:15 and get 15 extra WB - time is 9:00
Round 2. 3 reps not completed - time is 10:03
Final Score = 19:03 or 1143 seconds.

Post score to comments. Compare to 5/3/13 and 5/29/14.

Wednesday, January 28, 2015

The new "Alabama Slammer"

5 rounds for time of:
200M Run with slam ball
10 Ball slams
10 Box Jumps with slam ball, 24/20

Men use 30# ball, women use 20#. Post time to comments. Compare to 5/28/14.

Tuesday, January 27, 2015

DL, HPC, HC&J

Every minute on the minute for 30 minutes perform:
1 Deadlift
1 Hang Power Clean
1 Hang Squat Clean and Jerk

 Use ~75% max Clean and Jerk from 3/27/122/12/132/26/138/15/13, 9/30/13, or 11/24/14.. Post loads to comments. Compare to 3/11/14 and 5/27/14.

Max Clean and Jerk Demo with Michael Lynch and Eric O'Connor - video [wmv] [mov] [HD mov]
Annie Cleans Heavy [wmv][mov]
Clean and Jerk [wmv][mov]

Monday, January 26, 2015

Tabata This!

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up


The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."


Post Tabata score for each exercise to comments and total for final score.
Compare to 130721 and CrossFit.com 150111.
PushPress_th.jpeg
The Push Press - [video]

Sunday, January 25, 2015

Saturday, January 24, 2015

Friday, January 23, 2015

Max Thruster

10 min to establish max Thruster (weight taken from the rack)

Then

5 rounds
1min Row for calories
30 sec rest
1min Thruster, 50% max
30 sec rest

Post load and reps to comments. Compare to 1/17/14.