CrossFit Workout - Thursday 03/01/12

We are doing the CrossFit Games Open WOD 12.2 today, with scaling available

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Scaling.  If you are unable to perform heavy snatches, modify the workout to a 'ground to overhead' format, allowing for power or squat cleans and press, push press and push jerks.  If you are scaling the workout, perform the same movement from start to finish, meaning do not start with snatches, then switch to clean & jerks.  Choose your movement from the start and stick with it.

Movement Standards

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted unless you are scaling the workout.


RESULTS:

CrossFit Workout - Wednesday 02/29/12

Row Sprints - max effort to reach fastest possible 500 meter pace - 8 attempts with ample rest between attempts

perform 10 pistols (5R&5L) between each rowing sprint - use rings to assist if needed

Record the fastest (lowest time) 500 meter pace attained.

Warmup:  300 meter row, 20 pushups & 20 squats, 3 rounds

Thursday's workout will be the CrossFit Games Open WOD 12.2 announced Wednesday evening around 8:00pm EST.

CrossFit Workout - Tuesday 2/28/12

Deadlift - max total weight in 7 minutes

You decide on the amount of weight.  You must rest at least 10 seconds after every 5 reps. Bar must come to rest completely on the floor between reps, no bounce or tap and go.   You may stay with the same weight throughout the entire 7 minutes or change weight up or down as you see fit.  Record the total amount of weight, in pounds, in 7 minutes.   Divide the total lifted by your own body weight and that is your score for the workout. Example, 185b bar x 105 reps = 19,425 lbs. divided by your body weight of 175lbs, workout score = 111

Warmup:  Crossfit Warmup x 3 rounds, 10 reps each then 3x5 deadlift warmup sets
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Monday 02/27/12

Cindy or Mary

max rounds in 20 minutes of

5 pullups
10 pushups
15 squats

or

5 handstand pushups
10 one legged squats, alternating
15 pullups

RESULTS:

CrossFit Workout - Saturday 02/25/12

"Angie"

RESULTS:

12.1 RESULTS at noon.

CrossFit Workout - Friday 02/24/124

Back by popular demand - Deck of Cards!

Please arrive on the hour or half past the hour (:30) to begin your warmup. We'll be starting a fresh deck at 5:15am, 5:45am, 6:15am, 6:45am, 7:15am and 7:45am.

There will be a new twist on this workout today, come see what it is.  I promise it won't be max burpees in 7 minutes!

Warmup:  10 minutes of double under practice and 100 ball slams.
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Thursday 02/23/12

CrossFit Games Open Wod 12.1

Complete as many reps as possible in 7 minutes of:

Burpees.

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.


Warmup - Row 1500 meters, 60 pushups & 60 squats, partition any way you want
Cool down: Trainer's choice


RESULTS: