Saturday 2017.08.19

1000 CrossFit

Working in teams of 3, for time:

  • 3 rounds of: Line Sprint Relay 10/15/20

OPWAAT, reps cumulative:

  • 75 Barbell Lunge (front or back, 135/95)
  • 75 Chest to Bar Pull Ups
  • 75 Ring Dips

Relay style (all do cleans, then all do wall walks):

  • 10 Squat Cleans (135/95)
  • 5 Wall Walks

Then:

  • 600m Team Run

Saturday 2017.07.29

0830 Hanging at the Bar with Rupert: Gymnastics Workshop

1000 CrossFit

1100 Open Gym & Weightlifting

CrossFit Workout of the Day:

Working in teams of 3, 12 minutes to work to a cumulative total tempo turkish get-up double (1L/1R). Pause one full second in each position:

  • Back
  • Forearm
  • Hand
  • High Hips
  • Knee + Hand
  • Kneeling
  • Standing

Then reverse order with a :01 pause in each position again.

3 minutes to clean up, then, completing each round relay style, complete for time:

4 KB Snatch (53/35)
2 Burpee Over Box (Open standard)

8 KB Snatch
4 Burpee Over Box

12 KB Snatch
6 Burpee Over Box

16 KB Snatch
8 Burpee Over Box

20KB Snatch
10 Burpee Over Box

16 KB Snatch
8 Burpee Over Box

12 KB Snatch
6 Burpee Over Box

8 KB Snatch
4 Burpee Over Box

4 KB Snatch
2 Burpee Over Box

25 minute time cap.

Saturday 2017.07.22

*Reminder*

Barbell Club is at 1100 today.

1000 CrossFit

Working in Teams of 3:

  • 27 Thruster Relay (95/65)
  • 200m Run Together
  • 21 Thruster Relay
  • 300m Run Together
  • 15 Thruster Relay
  • 400m Run Together
  • 9 Thruster Relay

 

Saturday 2017.07.15

*Reminder*

Barbell club is at 1100 today.

1000 CrossFit

“OPT Repeatability Test”

3 rounds at 100% effort:

  • Row 250m
  • 10 Kettlebell Swings (American @ 70/53)
  • 10 Burpees
  • 10 Kettlebell Swings
  • 10 Burpees
  • 10 Kettlebell Swings
  • Row 250m

Rest 12 minutes between rounds. Record the time of each effort

Compare to 2014.08.23