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.
Friday, October 31, 2014
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.
Thursday, October 2, 2014
Thursday 141002
"Jag 28"
For time:
Run 800m
28 Kettlebell Swings 2 pd / 1.5 pd
28 Strict Pull Ups
28 Kettlebell Clean & Jerks
28 Strict Pull Ups
Run 800m
Post time to comments.
Wednesday, October 1, 2014
Wednsesday 141001
Each minute on the minute for 20 minutes of:
Odds 5 Back squats
Evens 10 Deep ring rows
Post number of completed rounds to comments.
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