BSTA

Tuesday December 29, 2009

Mike D — Tue, 29 Dec 2009 01:34:49 +0000

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.

Monday December 28, 2009

Mike D — Tue, 29 Dec 2009 01:15:47 +0000

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.

Friday December 25, 2009

Mike D — Fri, 25 Dec 2009 18:49:35 +0000

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!

Wednesday December 23, 2009

Mike D — Wed, 23 Dec 2009 14:38:16 +0000

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.

Monday December 21, 2009

Mike D — Mon, 21 Dec 2009 17:57:42 +0000

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

Saturday December 19, 2009

Mike D — Sun, 13 Dec 2009 21:49:56 +0000

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.

Friday December 18, 2009

Mike D — Sun, 13 Dec 2009 21:43:30 +0000

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.

Thursday December 17, 2009

Mike D — Sun, 13 Dec 2009 21:24:34 +0000

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

Wednesday December 16, 2009

Mike D — Sun, 13 Dec 2009 21:15:30 +0000

Rest Day

Tuesday December 15, 2009

Mike D — Sun, 13 Dec 2009 21:11:18 +0000

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