Melissa. Power...
4 Rounds, each for time:
400 M Farmer Carry (53/35 in each hand)
Use dumbbells, kettlebells, bumper plates, iron plates, or barbells. Just grab something heavy and take a walk.
Post thoughts and times to “comments”.
Wednesday – 012512 – Snatch, HSPU, Box Jumps, TTB…
January 24th, 2012 by tkquinn
Kim M. finishing her run...
Snatch:
1-1-1-1-1-1-1-1
4 Rounds for time:
2 Snatch
4 HSPU
2 Snatch
6 Box Jumps (36/32)
2 Snatch
8 TTB
Post thoughts and times to “comments”.
Tuesday – 012412 – Deadlift, Pull-ups, Squats…
January 23rd, 2012 by tkquinn
Melissa C: the muscle behind the recent "Just Because" happy hour...
Deadlift:
1 x 5
AMRAP – 15 Minutes:
5 Deadlift (225/163)
10 Pull-ups
15 Squats
Post thoughts and rounds completed to “comments”.
Monday – 012312 – Squat, Row, Thruster, Box Jump…
January 22nd, 2012 by tkquinn
The human grinder...
Back Squat:
2-2-2-2-2
3 Rounds, each for time:
500 M Row
15 Thrusters (135/93)
30 Box Jumps (24/20)
Rest two minutes between rounds.
Post thoughts and times to “comments”.
Sunday – 012212 – OHS, Josh…
January 21st, 2012 by tkquinn
Coming soon to CrossFit Minneapolis: Jazzaerobics!!!
OHS:
1-1-1-1-1-1-1-1
Josh (Compare with 4/27/11)
21/42, 15/30, 9/18 Reps for time:
OHS (95/63)
Pull-ups
Post thoughts and times to “comments”.
Saturday – 012112 – Power Clean, Burpees…
January 21st, 2012 by tkquinn
Working through the DL with a beginner's class...
Power Clean:
3-3-3-3-3
21-15-9 Reps for time:
Power Clean (135/93)
Burpees
Post thoughts and times to “comments”.
Friday – 012012 – Jason…
January 19th, 2012 by tkquinn
Halvo making friends with the WB Shot...
Jason
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
This is a devastating workout. For those who can do muscle-ups, do not be afraid to scale the volume down. For those who can’t do muscle-ups, do not be afraid to scale the volume of squatting down. Jumping muscle-ups are fine for those who are at that level. The prescribed scale for muscle-ups will be 3 pull-ups and 3 ring dips for every muscle-up programmed. I can not stress this enough: the number of reps programmed here is serious, please scale accordingly. If you don’t know what that means, ask a coach and they will be able to guide you.
Post thoughts and times to “comments”.
Thursday – 012012 – Back Squat, Double Under, KB SDHP, Row…
January 19th, 2012 by tkquinn
Makin' cuts...
Back Squat:
1-1-1-1-1-1-1
3 Rounds for time:
30 Double-unders
30 KB SDHPS (72/53)
300 M Row
Post thoughts and times to “comments”.
Wednesday – 011812 – Snatch Complex, HP Snatch, Pull-ups, Push-ups, Box Jumps…
January 17th, 2012 by tkquinn
SWAT training. No big deal...
Warm-up:
1000 M Row
For Maximum Load:
1 Power Snatch + 2 Hang Snatch
AMRAP – 15 Minutes:
3 HP Snatch (135/93)
2x:
5 Pull-ups
7 Push-ups
9 Box Jumps (24/20)
Post thoughts and times to “comments”.
Tuesday – 011712 – Deadlift, Burpees, Sprint, HSPU…
January 17th, 2012 by tkquinn
Learning to create this scissor-clinch while standing on the floor is a great starting point for people looking to develop their rope-climbing capabilities. From there, practice jumping up a foot or two and creating the same hold. When you've got it, drop down and rest. Just learning to quickly create this clinch will, even without actually climbing the rope, help you get better.
Warm-up:
20 Behind-the-head Thrusters (BB)
20 Muscle Snatch (BB)
50 Jumping Jacks
6 Rounds for time:
6 Deadlift (275/203)
6 Burpees
6 Shuttle Sprints (10 M)
6 HSPU
Post thoughts and times to “comments”.