MM CrossFit

Run 10 K ( = 6.2 miles)

Post time to comments.

OR

TO THE COURT & BACK

For time:

1) 300m run, jog or walk - 75 / 95 lb. barbell Overhead
2) 300m run, jog or walk - 50 lb. Sandbag
3) 300m run, jog or walk - 14 / 20 lb. Med ball front carry
4) 300m run, jog or walk - 35 / 53 lb. KB Farmers walk
5) 300m run, jog or walk

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EVA

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

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CROSSFIT TOTAL

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.

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NICOLE

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

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Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

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Rest Day l Skills Day l Make up a WOD Day

OR

For time:

Push press # 53/ #75/ elite #95
Box jumps 20/24
SDHP #53/ #75/ elite #95

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Staying Hydrated

To minimize the debilitating effects of dehydration during exercise, the American College of Sports Medicine (ACSM) recommends a series of steps.  Staying hydrated during long bike rides, hikes and weight training workouts is crucial to higher peak performance and continued health.  Below are some of their recommendations:

1. Drink fluid early.  Take in 16oz. of fluid 2 hours before you exercise.
2. Drink fluid often.  Take in about 5 to 8 oz. every 15 - 20 minutes; this gives your body a chance to absorb a constant flow of liquid.
3. Keep water and any sports drinks (containing carbohydrates and electrolytes) within the 60 to 70 degree range for easier absorption.
4. Drink after working out to compensate for the fluid your body losses during exercise.

TIPS & WARNINGS

• Try to drink liquids before you feel thirsty (at which point your body is about 2% dehydrated).  For peak muscle performance and greater energy in your workouts, drink early and often.
• Drink enough liquid to replace the weight your body loses during a workout.
• As a general guideline, dink about 1 quart or liter per hour during warm-to-hot days.

– Source: ehow.com

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Front squat 3-3-3-3-3 reps

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Why are front squats important? Well, it’s a squat that requires you to move with a load in front of the body, so it’s pretty functional, but what else does it translate to?

Alright, it translates to the Clean. The bottom of the front squat is the receiving position for the clean. It is important to practice the front squat and work on the technique to increase strength and use as a skill transfer exercise for the clean. With the front squat, you want to get your elbows up and parallel to the ground creating a “rack” for the bar, hence the term “rack position” for the arms. How much should you be able to front squat? Well, you should be able to front squat the same load, if not more, than you clean.

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Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

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Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Post number of rounds completed to comments.

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