Author Archives: Mark Wolf
Burnsey
| For time: |
| 4 rds |
| Run 800 Meters |
| 25 burpees |
| 25 Situps
DON’T FORGET DOUBLE UNDER CHALLENGE!!! |
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Harumph
| Bench 5-3-1-1-1 |
| Hip Mobility Between Sets |
| 6 Rounds For Time: |
| 6 Heavy Tire Flips |
| 12 KB Snatches (6 per arm) Rx(35/53#) |
| 24 Double Unders |
| 50m Round trip heavy DB/KB farmers walk |
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DOUBLE UNDERS AND LUUUUNNNNNGGGGGEEES!
| WEEKLY CHALLENGE- |
| 100 Double Unders for Time |
| 3 rounds for time: |
| 30 OH Plate Lunge (25/45#) |
| 15 Knees to Elbows |
| 100m sprint |
| Midline: |
| Coaches Choice |
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FRR
| Push Jerks 5-3-1-1-1 |
| Shoulder Mobility Between Sets |
| 3 Rounds for time: |
| 7 Front squats Rx(95/115#) FB(125#/185#) |
| 10 Ring dips |
| 500m Row |
| Midline: |
| Tabata L-sits |
| Tabata Sledge Hammer |
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Running Cindy
| “Running Cindy” |
| AMRAP 20 mins |
| REPEAT 3 Rounds of |
| 5 Pull-ups |
| 10 Push-ups |
| 15 squats |
| THEN |
| 400m run (after 3 rounds of Cindy are completed) |
| Midline- |
| Tabata Situps |
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Happy Mothers’ Day!!!
Day off for all – no open gym!
Celebrate the greatest Moms IN the WORLD!!!!
You all pull some incredible loads! You are sometimes overlooked, so let us say THANK YOU! You are appreciated and awesome!
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2012 CrossFit Games Regional: Individual Event 4
| For time: (30 min cutoff) |
| 95/135 pound Back squat, 50 reps |
| 40 Pull-ups |
| 95/135 pound Shoulder-to-overhead, 30 reps |
| 55/85 pound |
…
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Hey Get it Get it…
| Bench Press 5×3 |
| Shoulder Mobility in between sets |
| AMRAP 12 Mins |
| 50m Sprint |
| 10 DB Slams |
…
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DoSeeDoh
| Push Jerk |
| 5-5-3-3-3 |
| Work up to a heavy 3 reps |
| *Arms must lock out at the catch to be able to move up |
…
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Burn It Down
| Turkish Get-ups 3×5 each arm |
| Shoulder mobility in between sets |
| 3 Rounds: |
| 14 Hang Power Cleans Rx(95/115#) Fb( squat cleans 105 135#) |
| 21 Burpees |
| 7 Muscle ups (21 Ring Dips/21 Pullups MOD) |
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