With a dumbbell in each hand (I will help you determine your weight)…
Clean w/ R Hand
Clean w/ L Hand
Press w/ R Hand
Clean w/ L Hand
Clean w/ R Hand
Press w/ L Hand
Clean w/ Both hands
Press w/ R Hand
Clean w/ Both Hands
Press w/ L Hand
Clean Both Hands
Press Both Hands = 1 Rep
Run 100 M
2 x through complex
Run 100 M
3 x through complex, etc. for maximum rounds in 20 minutes.
Compare to 10-14-08 and post time to comments.
Sit-Ups
50-40-30-20-10 reps for time.
Compare to 9-16-08 and post time to comments.
Yesterday’s ammo can carries were more fun than you can shake a stick at!!
4 rounds for time:
15 Kettlebell Swings, 1.5 pood
15 Box Jumps
200 meter Ammo Can Carry, 40/30 lbs.
Here’s Jeff Martone, CrossFit’s premiere Kettlebell instructor, explaining the basic swing. When it comes to KBs, nobody has more knowledge than Jeff.
Dealift 225lbs / 185lbs
Handstand Push-Ups
21-15-9 reps for time
Compare 10-6-08 and post time to comments.
Some motivational material:
OK, here’s one I’ve been working on in my head for a while. No clock, just 8 rounds of max rep effort for each of the following:
Pull-Ups - Round is complete when you must drop to the floor. If you can’t do pull-ups, you will do ring rows, in which case a round is complete when you break rhythm.
Push-Ups - Round is complete when you put your knees down or break rhythm.
Squats - Round is complete when you break rhythm.
Post your total reps for each exercise. Be honest about your rounds and when they are over. The idea is to push yourself to failure while maintaining time under tension.
Fight Gone Bad is 3 rounds of 5 exercises, 1 minute each, for a total of 5 minutes of work followed by 1 minute of rest. Total reps are counted for all exercises (except rowing, which is total calories) to establish your score. The exercises are:
Row (score is calories totaled by ergometer)
Push-Press 75 lbs (count reps)
Box Jumps, 18 inches (count reps)
Sumo Deadlift High-Pull 75 lbs (count reps)
Wall Ball (count reps)
Compare to 10-16-08 and post score to comments.
On Wednesday we decided that Adam needed to be shorter and this is what we came up with. Think it’ll work?
Pull-Ups
Push-Ups
Squats
25-20-15-10-5 reps for time. Compare to 9-19-08 and post time to comments.
Some of you are getting very close to your first Kipping Pull-Up. I’ve posted this video before but it is the best I’ve seen so far so WATCH IT AGAIN!
With a 115/65lb bar, perform 3 rounds of:
10 Push Jerks
20 Hang Power Cleans
30 Deadlifts
Here’s the Hang Power Clean in all its glory:
