Monthly Archives: June 2011

Climb the ladder

Saturday 110611 BLACK BOX WOD (current skill: the press): 5 ladders with a kettlebell, a dumbbell, or a barbell with your 10-rep max. Press 1, 2, 3, 4, 5 (left & right if kettlebell or dumbbell) x 5. Set down … Continue reading

5 Comments

A new take on 21-15-9

Friday 110610 For time: 225 pound Deadlift, 21 reps 50 Squats 135 pound Push press, 21 reps 225 pound Deadlift, 15 reps 50 Squats 135 pound Push press, 15 reps 225 pound Deadlift, 9 reps 50 Squats 135 pound Push … Continue reading

16 Comments

Pull, push, throw

Thursday 110609 Complete as many rounds as possible in 15 minutes of: 15 ft Rope Climb, 1 ascent 10 Ring dips 20 Wall ball shots, 20 pound ball Post rounds completed to comments. * * * * * Level 2 … Continue reading

10 Comments

Double trouble

Wednesday 110608 Push Jerk 2-2-2-2-2-2-2-2-2-2 reps Post load(s) to comments. * * * * * Post-Elements WOD @7:30pm w/Rickke: A. push press 3-3-3 B. 500m row max effort x 3 – rest 3 minutes between efforts C. 75 hollow rocks … Continue reading

11 Comments

Pressing on

Tuesday 110607 BLACK BOX WOD (current skill: the press): press 1-1-1-1-1-1-1 Post loads to comments. * * * * * Level 2 WOD: A BTN Jerk, 3/3 B Row 1000 10 DL 135# Row 750 10 Cleans 135# Row 500 … Continue reading

9 Comments

Quick under the bar

Monday 110606 Snatch balance 1-1-1-1-1-1-1 Post loads to comments. Compare to 101012. * * * * * Post-Elements WOD @7:30pm w/Hari: 6 Rounds 20 seconds of thrusters (scale to the heaviest weight you can do unbroken) 40 seconds rest 20 … Continue reading

9 Comments

Got game?

Sunday 110605 2011 CrossFit Games Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm dumbbell ground-to-overhead, 40 reps 50 Toes to bar 100 foot Walking lunge with 45lb plate held overhead 150 foot Sprint Post time … Continue reading

4 Comments

Hundred hundred hundred hundred

Saturday 110604 2011 CrossFit Games Regional Workout 4 For time: 100 Pull-ups 100 Kettlebell swings, 24kg 100 Double-unders 95 pound Overhead squat, 100 reps Post time to comments. * * * * * Level 2 WOD: Part A: Back Squats … Continue reading

6 Comments

Last snatch

Friday 110603 BLACK BOX WOD (current skill: the snatch): Perform 5 sets of the following: 3 reps of hang power snatch followed by 3 reps of overhead squat Post loads to comments. Sports vision Complex moves > simple moves Right … Continue reading

11 Comments

“Moon”

Thursday 110602 “Moon“ Seven rounds for time of: 40 pound dumbbell Hang split snatch, 10 reps Right arm 15 ft Rope Climb, 1 ascent 40 pound dumbbell Hang split snatch, 10 reps Left arm 15 ft Rope Climb, 1 ascent … Continue reading

7 Comments
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