December 28, 2009
Power snatch, 3×4
Deadlift, 3×5
Deadlift, 12-9-6 [The goal is to go unbroken for each round; choose a weight that is challenging but should let you go unbroken. Rest 1 minute between completed rounds.]
Post loads used in comments.
Rest 10 minutes, then
21-15-9
Manmakers, 40lbs/20lbs
Ring dips
Pull ups
Post loads used and times in comments.
December 28, 2009
Front Squat, 3×5
Bench Press, 3×5
Post loads used in comments.
Then
“Half-Jackie”
500 meter row
25 thrusters, 45lbs
15 pull ups
Post loads used and times in comments.
December 25, 2009
Merry Christmas BSTA! This week has been great; we’ve already met a couple times and it’s so good to see familiar faces again!
I’ve been invited to lead a WOD at CrossFit Morristown on Saturday, the 26th, at 9:30 a.m. The WOD is free for all! Please come! Details and directions can be found at www.CrossFitMorristown.com.
Have a safe and Merry Christmas! I’ll see you tomorrow at 9:30!
December 23, 2009
Deadlift, 3×5
Deadlift, 12-9-6 [Rest 1 minute between each round; select a weight that is challenging, but should allow you to finish each round unbroken]
Three rounds for time:
12 pull ups
60 -step walking overhead lunge, 45lbs/25lbs
Post loads used and times in comments.
December 21, 2009
Back Squat, 3×5
Bench Press, 3×5
Seven rounds for time:
5 push jerk, 135lbs/95lbs
7 burpees
9 box jumps, 24″/12″
Skill work: handstand push up practice
December 13, 2009
Overhead Press, 3×5
Overhead Press, 10-7-4 [Goal is unbroken sets, select a weight you feel will allow this; rest 1 minute between sets]
Rest 10 minutes, then
For time:
Run 2 miles.
Post times in comments.
Skill: Stretch your ass off.
December 13, 2009
Front squat, 3×5
Back squat, 1×15 to 20 [Goal is an unbroken set; select a weight that will allow you to accomplish this]
Barbell row, 3×5
Post loads in comments.
Rest 10 minutes, then, for time
21-15-9
Dumbbell hang power snatches, 40lbs/20lbs
200 meter run
Post times in comments.
December 13, 2009
For time:
20 medball cleans, 20lbs/10lbs
20 medball clean and squat tosses
20 medball clean and backwards overhead tosses
20 medball clean and slams
20 medball clean and jerks
Post times in comments.
Skill work: Ring dip practice
December 13, 2009
Rest Day
December 13, 2009
Dead lift, 3×3
Post loads used in comments.
Rest 10 minutes, then
Five rounds for time:
5 hang power clean and jerk, 95lbs/65lbs
10 kettle bell swings, 55lbs/35lbs
15 push ups
Post loads used and times in comments.
Skill work: Accumulate 3 to 5 minutes of an L-Sit
