;)
;)
Code "CFEVO" - 10% off!
Wednesday, July 30, 2014 at 12:12PM ;)
Matt & Lauren
Handstand Practice, then
For time:
50 Double Unders
40 Lateral Burpees (over the bar)
30 Deadlifts (pick load; 115/63 or less)
20 Thrusters (same bar)
10 Power Snatches (same bar)
For Rx+ do 100 Double Unders & use 115/63 or more.
Post loads & times to comments.
Tuesday, July 29, 2014 at 11:57AM ;)
Amara
Hang Power Snatch + Squat Snatch 1-1-1-1-1..., then
Rx
How many rounds can you do in 9 minutes of:
6 Pull-ups (chest to bar)
9 Air Squats
12 Sit-ups
Rx+
With a continuously running clock do 1 Chest To Bar Pull-up on 1st minute, 2 Chest To Bar Pull-ups on the 2nd minute, 3 on the 3rd... Continue as long as possible. Begin each minute with 9 Air Squats.
Post loads & scores to comments.
Monday, July 28, 2014 at 11:48AM ;)
Tiffany C - 193 lbs Deadlift PR (Personal Record)
Rx (scale as necessary)
How many rounds can you do in 12 minutes of:
1 Deadlift (pick load)
2 Muscle Ups
3 Squat Cleans (pick load)
4 Handstand Push-ups
Rx+ "King Kong"
3 rounds for time of:
1 Deadlift (455/273)
2 Muscle Ups
3 Squat Cleans (250/153)
4 Handstand Push-ups
Post times/scores & loads to comments.
Big Joe moving big weights - just over 576 lbs!
Saturday, July 26, 2014 at 12:42PM ;)
Serg
Post loads & times to comments.
Friday, July 25, 2014 at 12:38PM ;)
Sit-ups at noon
Back Squat 3-3-3-3-3... (1st rep paused), then
How many rounds can you do in 10 minutes of:
Rx
15 Double Unders
10 Sit-ups
5 Toes To Bar
Rx+
30 Double Unders
10 Toes To Bar
Post loads & scores to comments.
Thursday, July 24, 2014 at 12:35PM ;)
David Ze German - happy after the World Cup!
Push Jerk 5-5-5-5-5, then
5 rounds for time of (18 min cap):
5 Power Cleans (135/83)
10 Push-ups
15 Air Squats
Rest 1 minute
For Rx+ use 165-185/103-123, Ring Dips & Wall Balls.
Post loads & scores to comments.
Wednesday, July 23, 2014 at 12:29PM ;)
John & Jon
Warm-up: 3 rounds not for time of 5 reps each (slowly & high quality):
5 Arch Rocks
5 Hollow Rocks
5 Jumping Deck Squats (Air squats if necessary)
5 Chest Touches (each side)
Deadlift 1-1-1-1-1, then
Rx
How high can you go up the ladder in 7 minutes of:
1 Muscle Up (scale as needed)
5 Burpees
2 Muscle Ups
5 Burpees
3 Muscle Ups
5 Burpees...
Rx+
How many Burpee Muscle Ups can you do in 7 mins?
Post loads & scores to comments.
Tuesday, July 22, 2014 at 12:18PM ;)
Liz
Hang Squat Clean 1-1-1-1-1, then
With a continuously running clock do:
1 Front Squat on the 1st minute,
2 Front Squats on the 2nd,
3 on 3rd...
Continue as long as possible. All sets must be unbroken. Pick your loads.
Post loads & scores to comments.
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