Happy Birthday to our favorite crossfitter Julie B. Have a wonderful day!
5 Rounds for time of:
5 Hang Squat Clean- 135m/95w
10 Toes to Bar
15 Wall Balls- 20m/15w
20 Double Unders
1. Banded Dead lift- (5o% of 1RM)- 7 sets of 2 reps; rest 2 min b/t sets
2. Box Jump- build to as high as possible in under 10 sets of 1 rep.
Well, if you haven’t seen them yet the workouts for the Regionals have been announced. We are taking our team of 6 (Tony, Chase, Lindsay, Chris P. Autumn and Marie) and ready to do some damage (to the workouts or ourselves) The good news is we have all of our Saturday team workouts planned now for everyone! Here they are:
4 X 750m Row
50 Handstand push-ups
4 X 750m Row
Teams of 4 (2 men, 2 women)
Thruster Ladder, same rules as the individuals. Teams of 2 (1 man, 1 woman). A team’s result will be the sum of the highest successful thrusters by each athlete.
21-15-9 reps for time of:
Deadlift (285lb / 185lb)
Box jump (30”/24”)
Teams of 2 (1 man, 1 woman). The man performs the entire workout then tags the woman who does the entire workout. Total time is the result.
250 Kettlebell swings (53lb / 35 lb)
250 Overhead squats (95lb / 65lb)
Teams of 4 (2 men, 2 women). Team will complete this as a chipper, with one athlete working at a time. A team must complete all of the Pull-ups at the rig, then complete all of the Kettlebell swings, then all of the Double-unders, then all of the Overhead squats. There is no set rotation needed among the athletes. A team’s result is their total time to complete this chipper.
9-9-7-7-5-5 reps for time of:
Squat snatch (135lb / 95lb)
Teams of 2 (1 man, 1 woman). The man does 9 muscle-ups, then the woman does 9 muscle-ups. Then the man does 9 squat snatches, then the woman does 9 squat snatches with a separate barbell, etc. The pattern continues until they both have completed the couplet. A team’s result is their total time to complete the couplet.
20 Calorie row
30 Dumbbell ground-to-overhead (45lb / 25lb)
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint
Teams of 4 (2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station. A team’s result is the total time for all 4 members to go through the workout.
Posted on: May 19, 2011admin