As many rounds as possible in 20 minutes of:
12 Knees to elbows
7 Burpees
94 Double-unders
20 Sit-ups
12 Deadlifts 185 lbs / 115 lbs
17 Back extensions
97 Squats
17 Walking lunges
Post total rounds to comments.
Sunday, December 7, 2014
Saturday, December 6, 2014
Friday 141206
For time of:
10-9-8-7-6-5-4-3-2-1
Overhead squats 155 lbs / 105 lbs
10 Toes to bar between each round
Post time to comments.
Thursday, December 4, 2014
Thursday 141204
10 Rounds for time of:
3 Deadlifts @ 85% of 1RM
6 Box jumps 30"/24"
9 Ring Dips
Post time and weight to comments.
Wednesday, December 3, 2014
Wednesday 141203
As many reps as possible in 7 minutes of:
3 Snatches 135 lbs / 95 lbs
10 Back squats 135 lbs 95 lbs
Rest 2 minutes, then...
As many reps as possible in 7 minutes of:
3 Cleans 135 lbs / 95 lbs
10 Push press 135 lbs / 95 lbs
Post total reps to comments.
Tuesday, December 2, 2014
Tuesday 141202
As many rounds as possible in 15 minutes of:
2 Rope climbs
40ft Handstand walk
8 Overhead lunge steps 165 lbs / 115 lbs
Post total rounds to comments.
Monday, December 1, 2014
Monday 141201
With a partner three rounds for time of:
11 Overhead squats 95 lbs / 65 lbs
25 Sit-ups
19 Box jumps 24" / 20"
81 Double-unders
One person works while one person does 33 goblet lunges.
Post time to comments.
Sunday, November 30, 2014
Saturday 141129
Three rounds for time of:
1 Minute Wallballs 20 lbs / 14 lbs
1 Minute Cleans 95 lbs / 65 lbs
1 Minute Push press 95 lbs / 65 lbs
1 Minute Sumo deadlift Kettleball 1.5 pd / 1.0 pd
1 Minute Toes to bar
1 Minute Rest
Post total reps to comments.
Friday 141128
Two rounds for time of:
50 Burpees
40 Double-unders
30 Kettlebell swings 1.5 lbs / 1.0 lbs
20 Push-ups
10 Cleans 135 lbs 95 lbs
Post time to comments.
Thursday, November 27, 2014
Wednesday 141126
For time of:
100 Wallballs 20 lbs / 14 lbs
100 Pull-ups
Partition as needed.
Post time to comments.
Tuesday, November 25, 2014
Tuesday 141125
As many rounds as possible in 20 minutes of:
21 Burpees
15 Toes to bar
9 Deadlifts 185 lbs / 135 lbs
Post total rounds to comments.
Monday, November 24, 2014
Sunday, November 23, 2014
Saturday 141122
With a partner for time of:
50 Push press 95 lbs / 65 lbs
50 Squat cleans 115 lbs / 80 lbs
50 Thrusters 135 lbs / 95 lbs
50 Deadlifts 155 lbs / 135 lbs
Switch partners, 100ft sprint each minute on the minute.
Post time to comments.
Friday, November 21, 2014
Thursday 141120
As many reps as possible in 15 minutes of:
5-10-15-20-25...
Wallballs 20 lbs / 14 lbs
Power snatches 75 lbs / 55 lbs
Post total reps to comments.
Wednesday 141119
Each minute on the minute for 20 minutes of:
Even: 5 Weighted Pull-ups
Odd: 5 Deadlifts 225 lbs / 155 lbs
Post total rounds completed to comments.
Tuesday 141118
As many reps as possible in 15 minutes of:
1-2-3-4-5-6-7-8-9....
Thrusters 155 lbs / 115 lbs
10sec L-sit after each round
Post total rounds to comments.
Tuesday, November 18, 2014
Saturday 141115
For time of:
Start at 0:00
"Annie"
50-40-30-20-10
Double-unders
Sit-ups
Start at 12:00
3 Rounds of:
15 Hang Power Snatches 95lbs / 65 lbs
100 ft Burpee Broad Jumps
Start at 23:00
Each Minute on the minute for 8 minutes of:
1 Bear Complex as heavy as possible
Post total time and rounds completed to comments.
Friday, November 14, 2014
Friday 141114
For time of:
20 Strict pull-ups
20 Dips
20 V-ups
20 Handstand push-ups
20 Strict mixed grip pull-ups
20 V-ups
20 Handstand push-ups
20 Strict chin-ups
Post time to comments.
Thursday 141114
Five rounds for time of:
3 Hang power cleans 185 lbs / 135 lbs
9 Strict dips
15 Deadlifts 185 lbs/ 135 lbs
Post time to comments.
Wednesday 141114
Three rounds for time of:
8 Muscle-ups
16 Box jumps 24" / 20"
32 Wallballs 20 lbs / 14 lbs
Post time to comments.
Wednesday, November 12, 2014
Tuesday 141112
As many rounds as possible in 10 minutes of:
10 Toes to bar
2 Front squat + 1 jerk
Post total rounds and weight to comments.
Saturday 141108
(Starting at 0:00) For time of:
25-20-15-10-5
Handstand push-ups
Toes to bar
(Starting at 16:00)
Each minute on the minute for 10 minutes of:
1 Squat snatch 135 lbs / 95 lbs
10 Wallballs 25 lbs / 16 lbs
Rest 3 minutes
As many rounds as possible in 8 minutes of:
11 Shoulder to overhead 135 lbs / 95 lbs
8 Burpee box jumps 24" / 20"
Post total reps and rounds to comments.
Friday, November 7, 2014
Friday 141107
As many rounds as possible in 20 minutes of:
30 Double-unders
10 Front squats 95 lbs / 65 lbs
15 Push press 95 lbs / 65 lbs
Post total rounds to comments.
Wednesday, November 5, 2014
Tuesday, November 4, 2014
Tuesday 141104
"Cindy"
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Post total rounds to comments.
Monday, November 3, 2014
Sunday, November 2, 2014
Saturday 141102
With a partner for time of:
100 Wallballs 20 lbs / 14 lbs
90 Push-ups
80 Deadlifts 145 lbs / 100 lbs
70 GHD sit-ups
60 Push press 105 lbs / 70 lbs
50 Slam balls 50 lbs / 30 lbs
40 Dips
30 Bar over burpees
20 Thrusters 105 lbs / 70 lbs
10 Wall walks
Post time to comments.
Friday, October 31, 2014
Friday 141031
Fifteen rounds for time of:
3 Cleans 155 lbs / 115 lbs
6 Ring dips
9 Overhead lunges 45 lbs / 35 lbs
Post time to comments.
Thursday, October 30, 2014
Thursday 141030
Each minute on the minute for 35 minutes of:
40 Double unders
10 Burpee jump overs
10 Front squat 115 lbs / 75 lbs
10 Pull-ups
10 Dips
Post total rounds completed.
Wednesday 141029
As many rounds as possible in 5 minutes of:
3 Deadlifts 185 lbs / 135 lbs
6 Burpees
Rest 2 minutes
then..
Five rounds for time of:
9 Kettlebell swings 2.0 pd / 1.5 pd
12 Toes to bar
15 push-ups
Post total rounds and time to comments.
Monday, October 27, 2014
Monday 141027
"Jack"
As many rounds as possible in 20 minutes of:
10 Push press 115 lbs / 80 lbs
10 Kettlebell swings 1.5 pd / 1.0 pd
10 Box jumps 24" / 20"
Post total rounds to comments.
Sunday, October 26, 2014
Saturday 141025
"Smash up"
Start at 0:00
Three rounds for time of:
15 Snatches 95 lbs / 65 lbs
15 Dips
Start at 16:00 minutes
As many rounds as possible in 12 minutes of:
9-6-3
Deadlifts
Snatches
Overhead squats
Start at 30:00 minutes
250m Run
30 Wallballs 20 lbs / 14 lbs
250m Run
25 Wallballs 20 lbs/ 14lbs
250m Run
20 Wallballs 20 lbs / 14 lbs
250m Run
15 Wallballs 20 lbs / 14 lbs
250m Run
10 Wallballs 20 lbs / 14 lbs
Post time and rounds to comments.
Friday 141024
For time of:
30 Burpee box jumps 24" / 20 "
then...
21-15-9
Kettlebell Thrusters 1.5 pd / 1.0 pd
Toes to bar
30 Burpee Box jumps 24" / 20"
Post time to comments.
Saturday, October 25, 2014
Thursday 141023
Each minute on the minute for 15 minutes of:
3 Position Clean and Jerk
10 Burpees
15 Toes to bar
Post total rounds completed.
Wednesday 141022
Four rounds for time of:
20 Stepping lunges 2.0 pd / 1.5 pd
25 Pull-ups
30 Sit-ups
Post time to comments.
Tuesday, October 21, 2014
Tuesday 141021
As many rounds as possible in 15 minutes of:
25 Sumo deadlift high-pull 75 lbs / 50 lbs
25 Push Press 75 lbs / 50 lbs
Post total rounds to comments.
Monday, October 20, 2014
Monday 141020
For load of:
Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
Post total weight to comments.
Sunday, October 19, 2014
Saturday 141019
For time of:
21-15-9
Cleans 155 lbs / 105 lbs
Bar over Burpees
then at 18:00 minutes:
Three Rounds for time of:
100 Double-unders
15 Toes to bar
7 Handstand push-ups
then at 30:00:
9-6-3
Snatches 155 lbs / 105 lbs
Chest to bar pull-ups
Post time to comments.
Thursday, October 16, 2014
Thursday 141016
Minute one:
1 High hang clean
1 Hang clean
1 Clean
1 Jerk
Minute 2:
15 Burpees
Minute 3:
15 Toes to bar
Post total rounds completed.
--
Rhyan
CrossFit Macomb
Wednesday 141015
Four rounds for time of:
20 Stepping lunges 2.0 pd / 1.5 pd
25 Pull-ups
30 Sit-ups
Post time to comments.
--
Rhyan
CrossFit Macomb
Wednesday, October 15, 2014
Tuesday 141014
As many rounds as possible in 20 minutes of:
15 Handstand push-ups
15 Kettlebell swings 2.0 pd / 1.5 pd
15 Box jumps 24"/ 20"
Post total rounds to comments.
Monday, October 13, 2014
Monday 141013
For time of:
100 Double-unders before each set
21-15-9
Wallballs 20 lbs / 14 lbs
Burpees
Hanging squat cleans 135 lbs / 95 lbs
Post time to comments.
Sunday, October 12, 2014
Saturday 141011
As many rounds as possible in 20 minutes with a partner of:
3 Squat clean 155 lbs / 105 lbs
3 Burpee box jumps 20"
6 Squat cleans 155 lbs / 105 lbs
6 Burpee box jumps 20"
9 Squat cleans 155 lbs / 105 lbs
9 Burpee box jumps 20"
Con't with rounds by adding 3 to each set.
Post highest number to comments.
--
Rhyan
CrossFit Macomb
Friday, October 10, 2014
Friday 141010
Each minute on the minute for fifteen minutes of:
16 Stepping lunges 135 lbs / 95 lbs
50 Double-unders
2 Rope climbs
Post total rounds completed.
Thursday, October 9, 2014
Thursday 141009
"Ledesma"
As many rounds as possible in 20 minutes of:
5 Parallette Handstand push-ups
10 Toes to rings
15 Med ball squat cleans 20 lbs / 14 lbs
Post total rounds to comments.
Wednesday 141008
As many rounds as possible in 15 minutes of:
10 Burpee pull- ups
5 Squat clean thrusters 155 lbs / 105 lbs
Post total rounds to comments.
Wednesday, October 8, 2014
Tuesday 141007
3 Push press
5 box jumps 30"/ 24"
Then...
Each minute on the minute for seven minutes of:
5 Handstand push ups
15 Sit-ups
Post total reps to comments.
--
Rhyan
CrossFit Macomb
Monday, October 6, 2014
Monday 141006
"DT"
Five rounds for time of:
12 Deadlifts 155lbs / 105 lbs
9 Hang power cleans 155 lbs / 105 lbs
6 Push jerk 155lbs / 105 lbs
Post time to comments
Sunday, October 5, 2014
Saturday 141005
With a partner for time of:
600ft Prowler push
60 Clean and jerks 135 lbs / 95 lbs
400ft Prowler push
60 Pull-ups
200ft Prowler push
60 Wallballs 20 lbs / 14 lbs
Post time to comments.
Friday, October 3, 2014
Friday 141003
As many rounds as possible in 20 minutes of:
50 Overhead squats 45 lbs / 30 lbs
10 Knees to elbows
50 Push press 45 lbs / 30 lbs
10 Box jumps 24" / 20"
Post total rounds to comments.
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