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Friday 1.18.19

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CrossFit Games Open Workout 13.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Thursday 1.17.19

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Handstand Push-ups
5 Rounds:
33% of Max Kipping Handstand Push-ups or HSPU progressions

Fitness Conditioning
AMRAP 12:
2 Push Presses (75/55)
2 K2E
2 Box Jump/Step Overs (24/20)
4 Push Presses (75/55)
4 K2E
4 Box Jump/Step Overs (24/20)
6 Push Presses (75/55)
6 K2E
6 Box Jump/Step Overs (24/20)

Up by 2’s Until Finish

Sport Conditioning
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Presses (115/80)
6 Toes to Bar
6 Box Jump Overs (24/20)

Up by 2’s Until Finish

Wednesday 1.16.19

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Power Clean 
3-3-2-2-1: Power Cleans

Between 70-85%. Single Repetitions on Cleans.

Fitness Conditioning
AMRAP 20:
Calories R(25/18) B(18/12) S(18/12)
100 Single Unders
3 Rounds of “The Chief” (95/65)

1 Round of “The Chief”:
3 Power Cleans + 6 Pushups + 9 Air Squats

Sport Conditioning
AMRAP 20:
Calories R(25/18) B(18/12) S(18/12)
50 Double Unders
3 Rounds of “The Chief” (135/95)

1 Round of “The Chief”:
3 Power Cleans + 6 Pushups + 9 Air Squats

Saturday 1.12.19

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Fitness Conditioning
In Teams of 3 (30 Minute Cap)
3 Rounds:
100/70 Calorie Row
50 K2E

In Time Remaining:
30 Clean and Jerks (65/45)
30 Clean and Jerks (75/55)
30 Clean and Jerks (95/65)
30 Clean and Jerks (105/75)
30 Clean and Jerks (135/95)
30 Cleans and Jerks (145/105)

Sport Conditioning
In Teams of 3 (30 Minute Cap)
3 Rounds:
100/70 Calorie Assault Bike
50 Toes to Bar

In Time Remaining:
30 Clean and Jerks (95/65)
30 Clean and Jerks (115/80)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
30 Cleans and Jerks (205/145)

Friday 1.11.19

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CrossFit Games Workout 14.3

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Thursday 1.10.19

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Fitness 
Power Snatch + 2 Overhead Squats
Build to a Heavy Complex
Sport
Power Snatch + Overhead Squat + Squat Snatch
Build to a Heavy Complex

Fitness Conditioning
For Time:
20 Power Snatches (65/45)
20 Burpees
20 Overhead Squats (65/45)
20 Burpees
20 Power Snatches (65/45)

Sport Conditioning
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Power Snatches (95/65)

Competitor Conditioning
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

 

Wednesday 1.9.19

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3 Position Power Clean
Build to a Heavy Complex

Fitness Conditioning
AMRAP 3:
Calorie R-10/7  S-7/5
9 Power Cleans (65/45)

Rest 3 Minutes

AMRAP 3:
Calorie R-10/7  S-7/5
7 Hang Squat Cleans (75/55)

Rest 3 Minutes

AMRAP 3:
Calorie R-10/7  S-7/5
5 Squat Cleans (95/65)

Sport Conditioning
AMRAP 3:
Calorie B-10/7  S-10/7
9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:
Calorie B-10/7  S-10/7
7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
Calorie B-10/7  S-10/7
5 Squat Cleans (135/95)