Thursday 140731

For time of:

10 Power cleans 225 lbs / 155 lbs

20 Ring dips

8 Power cleans 225 lbs / 155 lbs

15 Ring dips

6 Power cleans 225 lbs / 155 lbs

10 Ring dips

4 Power cleans 225 lbs / 155 lbs

5 Ring dips

Post time to comments. 

Wednesday 140730

For time:

21-15-9 rep rounds of:

Kettlebell Swings, 2.0 pd / 1.5 pd

Burpees

3 minutes rests then,

9-6-3 rep rounds of:

Front Squats, 155 lbs / 115 lbs

Handstand Push-ups

Post time to comments.

Tuesday 140729

"Tabata Something Else"

Pull-ups

Push-ups

Sit-ups

Squats

Post lowest number for each movement.

Monday 140728

"Double Grace"

60 Clean and jerks 135 lbs / 95 lbs

Post time to comments.

Saturday 140726

"Barbara"

With a partner for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

One partner does a complete round while the other rests.

Post time to comments.

Friday 140725

For time of:

50 Box jumps 24" / 20"

25 Knees to elbows

50 Wallballs 20 lbs / 14 lbs

25 Ring dips

50 Kettlebell swings 1.5 pd / 1.0 pd

25 Kettlebell Push press 1.5 pd / 1.0 pd

Post time to comments.

Thursday 140724

For time of:

100 Squats

4 Rope climbs

75 Squats

3 Rope climbs

50 Squats

2 Rope climbs

25 Squats 

1 Rope climb

Post time to comments.

Wednesday 140723

Three rounds for time of:

8 Shoulder to overhead 185 lbs / 135 lbs

50m Walking lunge

50m Sprint

Post time to comments.

Tuesday 140722

As many rounds as possible in 15 minutes of:

15 Snatches 95 lbs / 65 lbs

15 Burpees

100ft Farmer carry 45 lbs / 35 lbs

Post total reps to comments.

Monday 140721

CrossFit total

One rep max of:

Back squat

Press

Deadlift

Post total weight to comments.

Friday 140718

As many rounds as possible in 21 minutes of:

21 Burpees

7 Cleans 135 / 95 lbs

18 Push-ups

19 Deadlifts

9 Box Jumps 20 /14"

3 Muscle-ups

Run 250m

Post rounds to comments.

Thursday 140717

Four rounds for time of:

400m Run

50 Squats

Post time to comments.

--

Rhyan

CrossFit Macomb

 

www.crossfitmacomb.com

Wednesday 140716

"Joy"

For time of:

70 Burpees

60 Sit-ups

50 Kettlebell swings 1.5 pd / 1.0 pd

40 Pull-ups

30 Handstand pushups

Post time to comments. 

Tuesday 140715

"Nasty Girls"

For time of:

50 Squats

7 Muscle ups

10 Hang power cleans 135 lbs / 95 lbs

Post time to comments.

Monday 140714

As many rounds as possible in 15 minutes of:

10 Power cleans 185 lbs / 115 lbs

15 Wallballs 20 lbs / 14 lbs

Post total rounds to comments.

Friday 140711

For time:

10 Power Snatches,  135 lbs / 95 lbs
100 Push-ups
10 Power Snatches,  135 lbs / 95 lbs
50 Push-ups
10 Power Snatches,  135 lbs / 95 lbs
25 Push-ups

Post time to comments.

Thursday 140710

"Nancy"

Five rounds for time of:

400m Run

15 Overhead squats 95 lbs / 65 lbs

Post time to comments.

Wednesday 140709

As many rounds as possible in 10 minutes of:

30 Double-unders

15 Power Snatches 75 lbs / 55 lbs

Post total rounds to comments.

Tuesday 140708

For time
30 Snatches 95/65
8 Burpees
30 Box Jumps 24/20
8 Burpees
30 Wallballs 20/14
8 Burpees
30 SDLP 95/65
8 Burpees
30 Situps Unanchored
8 Burpees
30 Pullups
8 Burpees
30 Double unders

Monday 140707

As many rounds as possible in 20 minutes of:

15 Squat cleans 155 lbs / 115 lbs

30 Toes to bar

30 Box jumps 24" / 20"

15 Muscle-ups

50 Double-unders

15 Thrusters 135 lbs / 95 lbs

30 Pull-ups

30 Burpees

Post total rounds to comments.

Friday 140704

"Lumberjack 20"

For time of:

20 Deadlifts 275 lbs / 185 lbs
400m Run
20 KB swings 2.0 pd / 1.5 pd
400m Run
20 Overhead Squats 115 lbs / 80lbs
400m Run
20 Burpees
400m Run
20 Chest to bar pullups
400m Run
20 Box jumps 24" / 20"

400m Run
20 DB Squat Cleans 45 lbs / 35 lbs
400m Run

Post time to comments.

Thursday 140703

Three rounds for time of:

8 Snatches 155 lbs / 115 lbs

7 Bar Muscle-ups

400m Run

Post time to comments.

Thursday 140702

For time of:

5 Thrusters 135 lbs / 95 lbs

100ft Bear crawl

10 Thrusters 135 lbs / 95 lbs

200ft Bear crawl

15 Thrusters 135 lbs / 95 lbs

300ft Bear crawl

Post time to comments.

Tuesday 140701

As many reps as possible of:

Three rounds of:

20 Pull-ups

10 Shoulder to overhead 135 lbs / 95 lbs

Followed by as many Burpees as possible in the remaining time.

Post total reps to comments.

Monday 140630

For time of:

30 Back squats 135 lbs / 95 lbs

30 Box jumps 24" / 20"

30 lunges with 45 lbs / 35 lbs overhead

Post time to comments.