06.19.13 Wednesday

Melissa & Matt

Front Squat 5-5-5-5-5 (5 sec pause 1st rep)

In 12 mins do:
 40 Burpees (target)
  20 Overhead Squats (pick load; 135/73 is recommended)
   Max Muscle ups in the time remaining

Notes: Scale to Pull-ups, Chest To Bar Pull-ups (deadhang is possible) or Band Muscle Ups. Plan your Overhead Squats to be broken up into no more than 4 sets. 

Post loads & scores to comments. 

Don front squatting 300, John & Luis are impressed.

06.18.13 Tuesday

Alec

Squat Clean + Hang Squat Clean + Jerk 1-1-1-1-1, then

Three rounds for time of:
Rx
20 Wall Balls
10 Toes To Bar

Rx+
15 Thrusters (2x35/2x25)
15 Toes To Bar

Post loads & times to comments.

After the workout

06.17.13 Monday

MJ

Deadlift 1-1-1-1-1 

If competing this Saturday: work up quickly to about 90% (opener attempt) if competing & then stop.

How many rounds can you do in 11 mins of:
10 Push-ups
15 Swings (35/25)
20 Sit-ups

For Rx+ do Hand release Push-ups, use more weight & do weighted sit-ups (45/25)

Post loads & scores to comments. 

06.15.13 Saturday

Wilson

Hang Squat Snatch 2-2-2-2-2, then

In 9 mins do:
Run 800 m
 50 Thrusters (45/33)
  Max rep Chest To Bar Pull-ups in the time remaining.

Score is the sum total of all Thruster & Pull-up reps.

Post loads & scores to comments. 

 

06.14.13 Friday

Anne

Practice Muscle Ups, then

How many rounds can you do in 15 mins of:
 50 Burpees
  40 Wall Balls (20/10)
   30 Hang Power Cleans (115/63)
    20 Handstand Push-ups (45's+AB/regionals)
     10 Squat Snatches (115/63) 

Notes: Treat it is as the Open 13.2 workout (150 Wall Balls + 90 DU's + 30 Muscle Up AMRAP). A lot of people won't be able to complete a round. Just accumulate as many reps as possible & "enjoy" yourselves. There's no Rx+. Scale as needed.

Post scores & times to comments.

CrossFit event dog tags - you saw it here first!

06.13.13 Thursday

New custom weightlifting posters/kg-to-lbs conversion charts coming to CFEvo!

Front Squat 3-3-3 (all reps 1 & 1/4), then

How many rounds can you do in 10 mins of:
10 Push-ups
10 Box Jumps (24/20)
10 Snatches (1 arm; 35/25; total reps)

For Rx+ do Ring Dips, Box-Jump-Overs (must land on top) & use 55/35 or more.

Post loads & scores to comments. 

Poster #2

06.12.13 Wednesday

Ryan C

Practice Snatch, then

For time:
15 Deadlifts (185/113)
15 Pull-ups
 12 Deadlifts
 12 Pull-ups
   9 Deadlifts
   9 Pull-ups

For Rx+ use 250/153 & do CTB Pull-ups. 

Post loads & times to comments. 

Allie

06.11.13 Tuesday

Kim
 

Practice Handstands & Handstand Push-ups, then

How many rounds can you do in 9 mins of:
Rx
15 Double Unders
15 Air Squats
15' Rope Climb

Rx+
50 Double Unders
15 Wall Balls 
1 Rope Climb (legless up & down; falling off is "no rep")

Post scores to comments.