Monday, 1 December 2014

Meet at 0530 in the powerlifting room...

Strength:
Squat 3×5 (add 5 lbs to last workout)

Conditioning:

Complete 6 rounds for time:
185 lbs Anyway Overhead – 3 reps
Pull Ups (Chest to Bar) – 6 reps
Push Ups (Clapping) – 9 reps
Post times to comments.


Tuesday, 25 November 2014

Meet at 0530 in the powerlifting room...

Strength:

Deadlift 5 RM (add 10 lbs to last workout)

Conditioning:

Complete 5 rounds:
60 seconds – Max Reps 2 Arm KB Push Press w/ 1.5 pood
60 seconds – Max Reps Strict Pull Ups
Rest 60 seconds between rounds.
Post total reps completed to comments.

Monday, 24 November 2014

Meet at 0530 in the powerlifting room...

Strength:
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

Conditioning:
Complete 6 rounds:
Sprint 200 meters
*Rest 2 minutes between rounds.
Post fastest sprint to comments.

Saturday, 22 November 2014

On your own...

Complete 3 rounds:
60 seconds DB Thrusters 50 lbs – max reps
Rest 60 seconds
60 seconds Bar Muscle Ups – max reps: sub chest to bar pull-ups 
Rest 60 seconds
60 seconds Assault Bike for Calories – max reps
Rest 60 seconds
60 seconds Burpees – max reps
Rest 60 seconds
*Your score is total reps completed of each movement over 3 rounds.
*You can sub a C2 Rower for the Assault Bike calorie sprint.
Post total score to comments.

Friday, 21 November 2014

Meet at 0530 in the powerlifting room...

Strength:

Power Clean 5×3 (add 2.5 lbs to last workout)

Conditioning:

On the minute
Complete the following on the minute for 8 minutes:
50 yard Shuttle Run
2 pood KB Swings – 8 reps
Pull Ups – 5 reps
Post rounds completed to comments.

Thursday, 20 November 2014

Meet at 0530 in the powerlifting room..

Strength:
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last worko


Conditioning: move to '62 room...

Complete 7 rounds for time:
Walking Lunges w/ 50 lbs DBs – 20 yards
Reverse Wall Climb + Push Up – 3 reps
Post times to comments.

Wednesday, 19 November 2014

Active rest...

Double unders
Ring muscle up progressions

Tuesday, 18 November 2014

Meet at 0530 in the powerlifting room:

Strength:
Deadlift 5 RM (add 10 lbs to last workout)
Strict pull-ups 3x max reps

Conditioning:

Complete 5 rounds time:
50 lbs Dumbbell Hang Power Cleans – 10 reps
Strict Pull Ups – 5 reps
Sprint 60 yard shuttle
*For shuttle run, sprint 30 yards, touch and sprint back 30 yards.
Post times to comments.

Monday, 17 November 2014

Meet at 0530 in the 3rd floor weight room...

Strength:
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

Conditioning:
Complete as many rounds as possible in 10 minutes:
135 lbs Push Presses – 7 reps
Push Ups – 7 reps
20″ Box Jumps – 7 reps
Post times to comments.

Friday, 14 November 2014

Meet in the 3rd floor weight room:

Strength:
Power Clean 5×3 (add 2.5 lbs to last workout)

Conditioning:
Complete 5 rounds:
You have 90 seconds to complete the following:
365 lbs Deadlifts – 4 reps
Dips – Max Reps
Post total dips to comments.

Thursday, 13 November 2014

Meet at 0530 in the powerlifting room...

StrengthSquat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)

Every 2 minutes (run up and out of the powerlifting room, adjust distance as necessary)
You have two (2) minutes to complete each of the following sets:
1. 155 lbs Thrusters – 5 reps
Sprint 120 yards
2. 155 lbs Thrusters – 6 reps
Sprint 100 yards
3. 155 lbs Thrusters – 7 reps
Sprint 80 yards
4. 155 lbs Thrusters – 8 reps
Sprint 60 yards
5. 155 lbs Thrusters – 9 reps
Sprint 40 yards
6. 155 lbs Thrusters – 10 reps
Sprint 20 yards
Start a running clock for this workout. At the top of each 2 minutes complete each set. If a set takes you 60 seconds, you have the rest of the minute to rest. Remember at the top of each 2 minute time period transition to the next set.
Post sets completed to comments.

Wednesday, 12 November 2014

On your own...

10-15 minute double under practice

Muscle up progression from last week

Monday, 10 November 2014

Meet at 0530 in the powerlifting room:

Strength:
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Conditioning:
Complete for time:
Push Ups – 150 reps
*Every time you stop and rest with your chest on the ground, count a penalty and immediately sprint 40 yards. Once the penalty sprint is completed, continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you drop your chest to rest on the ground, count a penalty and sprint.
Post times and number of penalties to comments.


Reminder to sign up for WOD with Warriors on Tuesday...

http://doodle.com/xq9nmdetifte4gmf

More info...

http://teamrwb.org/get-involved/wodwithwarriors 

Saturday, 8 November 2014

On your own...

Complete 8 rounds for time:
100 yard Shuttle Run
2 pood KB Swings – 8 reps
Pull Ups – 5 reps
Post times to comments.

Friday, 7 November 2014

Meet at 0530 in the powerlifting room...

Strength:
Power Clean 5×3 (add 2.5 lbs to last workout)

Conditioning:
Complete 8 rounds:
185 lbs Hang Power Clean – 3 reps
Sprint 40 yards
Rest 90 seconds between rounds
Post fastest rounds to comments.

Thursday, 6 November 2014

Meet at 0530 in the powerlifting room...
Strength:
Bench 3×5 (add 2.5 lbs to last workout)
Squat 3 x 5 (add 5 lbs to last workout)

Conditioning:
Complete 5 rounds:
Heavy dumbell Step Ups on 20″ box – 20 reps
Toes to bar – 10 reps
Strict Pull Ups – Max reps
*Rest 60 seconds between rounds

Wednesday, 5 November 2014

Active Rest day...

Muscle up progressions...a few examples below:

http://crossfitdowntownwinston.com/strict-muscle-up-progression/

http://vimeo.com/m/84253241

http://outlawcrossfit.com/2014/01/15/muscle-up-education-series/


Tuesday, 4 November 2014

Meet at 0530 in the powerlifting room...make-up what you can't complete before bfast

Strength:
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps

Press 3×5 (add 2.5 lbs to last workout)

Conditioning:

Death by Back Squat
Complete:
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on…
*This workout is performed at body weight.
Post total minutes completed and loads used to comments.