Posted on March 19th, 2011 by chrisa
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
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Posted on March 17th, 2011 by chrisa
“Weaver”
Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
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Posted on March 16th, 2011 by chrisa
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
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Posted on March 16th, 2011 by chrisa
CrossFit Games Open 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
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Posted on March 14th, 2011 by chrisa
Workout Two
Team Workout:
20 Wallballs
20 Box Jumps
400m Run
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Posted on March 14th, 2011 by chrisa
Workout One
Team Workout:
10 Tire Flips
10 Box Jumps (On tire)
400m Run
Prowler Pushes x2
400m Run
Sandbag Run (to end of court)
400m Run
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Posted on March 13th, 2011 by chrisa
Behind the neck Jerk 1-1-1-1-1-1-1
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Posted on March 12th, 2011 by chrisa
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
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Posted on March 11th, 2011 by chrisa
For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile
Mix and match back extensions and sit-ups as needed.
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Posted on March 9th, 2011 by chrisa
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
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