22/05/13 – EMOTM

Posted on May 21, 2013

1) EMOTM for 20 Minutes Odd 24 UB Double unders Even Row 12 Cal 2) EMOTM for 20 minutes Even 12 UB Wall ball (9/7kg) Odd Run 120m NOTE: There is NO REST between part 1 and part 2. Score for this workout= total completed rounds. There is a maximum score of 40. For every […]

21/05/13 – Pause Back Squat

Posted on May 20, 2013

1) 15 Minutes to Work to Heavy 2 pause back squats Note: Hold for 3 count at bottom 2) Death by… Power clean (70/50kg) Finisher Tabata Bottom to bottom banded air squats (Orange/Yellow band) EXTRAS: 4×25 Dimmel deadlifts (40-50% max DL aka light) 4x 60 seconds side plank hold each side Post scores to Beyond the Whiteboard.  

20/05/13 – Split Jerk (alternate feet)

Posted on May 19, 2013

1)  In 15 minutes complete 10×2 Alternating foot split jerk 2) AMRAP in 14 minutes 7 Toes to bar 14 Jumping lunges 21 HS Shoulder touches   EXTRAS: EMOTM for 10 minutes 1 TGU each side (24/16kg) Post scores to Beyond the Whiteboard. European CF Games Regionals Report

19/05/13 – Sprints

Posted on May 18, 2013

1) 10 Minutes of Running drills as a group 2) For times 10x100m Sprints Walk/jog back to start as rest/recovery… 3) Finisher 3x60m Prowler sprint (60/40kg on prowler) Post times to Beyond the Whiteboard. Marks Daily Apple: Why Sprinting is Essential!

18/05/13 – Heaving Snatch Balance

Posted on May 17, 2013

1) In 10 minutes Work to a challenging weight for 1 Heaving snatch balance + 1 OHS *Hold for 3 count in the bottom of each rep 2) For time 21-15-9 Hang power snatch (40/30kg) Burpees over bar   Finisher (If time permits.) 60 Seconds max Jumping squats (20kg)   Post scores to Beyond the Whiteboard. How […]

17/05/13 – Sumo Deadlift & 2km row

Posted on May 16, 2013

1) EMOTM perform 1 Sumo deadlift Starting weight=70% of 1RM add 2.5-5kg each minute working to a technical max 2) 2km Row for time EXTRAS Tabata -Banded sumo squat hold Tabata -BB Side bends Post scores to Beyond the Whiteboard.

16/05/13 – CF Regionals -Individual Event 6

Posted on May 15, 2013

1a) Behind the neck split jerk heavy single then 1b)Behind the neck split jerk 3×1 @90% todays single Between sets complete 20 Hollow rocks or 60 second hold 2) For time: 100 Double-unders 50 Handstand push-ups 40 Toes-to-bar 30 Shoulder to overhead  (72.5/ 45 kg) 30m Front rack lunge (72.5 / 45 kg) Time cap: 15 minutes […]

15/05/13 – 7 Rounds For Time

Posted on May 14, 2013

1) With a partner 3x Max L-sit *Complete 20 BB Hip thrusts between sets. 2) 7 Rounds for time 7 Hang power cleans (70/50kg) 14 Over box jumps* (24/20″) *No landing on box. EXTRAS: In pairs 3x 1 minute each P1 Floor angels P2 Marching glute bridges Post scores to Beyond the Whiteboard. CrossFit Chronicles: Drinking the […]

14/05/13 – Strict Press

Posted on May 13, 2013

1a) Strict press max set of 3 1b) 3x Max reps @ 70% todays triple 2) For reps AMRAP in 2 minutes DB Power snatch (25/15kg) AMRAP in 8 minutes 12 Burpees 12 Pull-ups AMRAP in 2 minutes DB Power snatch Note: There is NO rest between AMRAP’s. Score= Reps from each individual AMRAP. EXTRAS: In pairs […]

13/05/13 – 1 1/4 Front Squats

Posted on May 12, 2013

1)  10×3 1 1/4 Front squats Keep weight light-moderate approx. 50-60% max clean Rest 60 seconds between sets. 2) For time Row 1km 50 Zercher squats with slam ball (23/15kg) 150 Double under   EXTRAS: Rope climb practice followed by -3 Minutes of max rope climbs Post scores to Beyond the Whiteboard. CFSK Kids Ethan […]

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