13.3

-warm up-

2 rds:

10 air squats

10 S2O w/ barbell

40 unders

-13.3-

AMRAP 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

-then-

“Grace”

For Time:
30 Clean and Jerk (135/95)

13.1

Here is 13.1 the first workout posted for the Crossfit Opens.  Doesn't look like much, but trust me when I say, the burpees completely killed us.  So soak up some damn heart and see where you land!

13.1

The burpees are performed with chest and hips touching the ground, and jumping 6 inches up and touching a target.  If only one hand makes contact, you may re-jump without going back to the ground, but must continue to jump until both hands make contact.

The snatches are to your preference.  Power snatch, muscle snatch, what ever the snatch may be you are most comfortable with, as long as the bar is caught above the head.  The rep does not count if you have to press the bar from your shoulders or any where below your head.  Arms and legs must be locked and controlled before you may lower the weight.  The lifter is the only one aloud to touch teh bar and change weights.  The grader may not touch or remove weights by any means.  Men must make sure hte weight comes into contact with the ground, touch and go.  Women when using the 45lb bar do not have to lower to the ground, but must hang below the knees on each rep.

“CrossFit Games Open 13.1″
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

KILL ITTTT

We have been doing a lot of circuit training, and it has been kicking our asses to death!  Heres what we plan to get into tonight! get at it!

 

-Warm up-

3 rds of:

10 push ups

10 heel to butt air squats

10 sit ups

-Strength-

4 rds of:

10 bench press w/ 10 chest to bar pull ups

5 hang cleans w/ 10 kettlebell swings

10 bent over rows w/ clapping push ups

-Conditioning-

50 kettlebell snatches

50 push press

50 sit ups

50 ring push ups

-Cardio-

Jump rope 5 min w/2 mile run

 

KILL IT

Its been awhile, to make up for lost time.... kick your ass with this one we'll be doing tonight!!

GET AT IT!!

02 26 2013

 

 

-Warm up-

3rds of:

10 push ups

30 unders

10 box jumps

-Strength-

5 rds (not timed) of:

5 Deadlifts w/ 10 ring rows

5 - 90 deg squats w/ 10 pull ups

5 Overhead squats w/ 10 kettlebell push up rows

-Conditioning-

100 push press

75 burpees

50 GHD sit-ups

25 L shaped pull ups

-Stretch 10 min-

HAPPY VALENTINES

WOD
-strength-
Bench Press
3-3-3-3-3-3
Dead Lift
3-3-3-3-3-3
Squat
3-3-3-3-3-3

-then-

4 rds of:
10 jumping pull-ups
20 box jumps
10 toe to bars
20 push press
10 kettlebell snatches (single arm)
20 ft farmers carry (AHAP)

-then-

jump rope/50 wall ball shots in 10 min

-13 FEB 13-

WOD

-ANGIE-

100 pull ups

100 push ups

100 sit ups

100 squats

-THEN-

Run for 30:00

At moderate pace

-THEN-

Row 2000m

-THEN-

15 min stretch

 

 

 

WOD

07 02 2013

-WOD-

7 rds of:
5 Squat Clean Thrusters
5 front squats
3 clean and jerk

-then-
...
5 rds of:
10 dips
10 box jumps (34" box)
10 GHD situps
10 kettlebell snatches (each arm)
10 wall ball shots
10 toe to bars

-then-
jump rope and 100 hammer swings in 10 minutes
(partition swings as needed)

 

 

CrossFit Salerno Afghanistan

Another day, another pain in the ass WOD

I dont think any of us are ready for tonights workout, it should be fun.   Here are a few pics from the other night when we ran into the filthy fifty.


Good times!

THE HURTING HUNDRED

Here is a little workout I put together to really really test your limits.  You may want to quit, and you will most likely throw up, but try it out and see where you get to!

“Count by 10’s”

0 Whining

10 Squats

20 Deadlifts

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings

60 Wall ball shots
70 Sit-ups
80 Burpees

90 Push ups

100 Push presses

Tuesday..... Fun!

Today we are going to take the camera in and see how this one goes.  Take a look at our form, and things we could do better.  I think, personally, with this workout, theres nothing you can do, its going to suck every fucking minute of it!!



Filthy Fifty!


For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

A Work Out

So, I have been trying to do a lot more exercises to help my wrist out, its getting there.  I guess I'll let you know how it feels after knocking this one out of the park tonight!


16 01 2013


5 rds of:

Thrusters to Overhead Squats
5-5-5-5-5
Kipping Pullups
10-10-10-10-10
Hammer Swings
10-10-10-10-10
Dips
15-15-15-15-15
Push ups
20-20-20-20-20
Air Squats
50-50-50-50-50
Wall Ball Shots
10-10-10-10-10

GET BIG

So, today im trying to stick to more fat burning, slow intense heavy lifting, then light weight fast and high rep bullshit.  Im trying to pack on some mass, so if thats what you are trying to do, this workout is for you.


Bench Press
20-15-10-10-8-6-4

Incline Dumbbell Press
12-10-8-6

Flat dumbbell flyes
12-12-10-8

Machine dips w/Parallel bar dips
20/fail-15/fail-10/fail-8/fail

V bar pushdowns
12-12-10-10

Cable Kickbacks
12-12-12-12

Cable crunches
20-20-20-20

Roman Chair
20-20-20-20

Wood Choppers
low/high
20-20-20

This should be great!