Tuesday, October 23, 2018

IMG_0624.JPG

Every 60-120 seconds with increasing loads do:
3x High Pull from hang + 1x Hang Snatch (unbroken), then

How many rounds can you do in 15 minutes of:
Rx
10 Handstand Push-ups (15's+ABMAT/10's+ABMAT; first round strict)
20 One Arm Snatches (55/35; total reps)
30 Double Unders

Rx+
10 Ring Muscle Ups (7 for ladies)
20 Handstand Push-ups (25's+ABMAT/15's+ABMAT; first round strict)
30 One Arm Snatches (55/35 or more; total reps)
40 Double Unders

Extra: Handstand & Double Under Drills

Saturday, October 20, 2018

 Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.  While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.  Marchini is survived by numerous friends and family members.

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

Rx (solo or in teams of 2)
How many rounds can you do in 25 minutes of:
50 Double Unders
25 Push-ups
10 Power Cleans (pick loads)

Rx+ "Havana"
(in teams of 2 or solo).
How many rounds can you do in 25 minutes of:
150 Double Unders 
50 Push-ups
15 Power Cleans (185/123 or pick loads)

Friday, October 19, 2018

IMG_0123.JPG

Every 60-90 seconds with small increases do:
Snatch 1-1-1-1-1-1 (paused at knee; any style), then

How many rounds can you do in 11 minutes of:
Rx
5 Handstand Push-ups (25's+ABMAT/15's+ABMAT)
10 Box Jumps (24/20)
15 Swings (35/25)

Rx+
5 Handstand Push-ups (45's+10's+ABMAT/45's+ABMAT)
10 Box Jump Overs (24/20)
15 Swings (more weight)

First 3 rounds of HSPU's are strict for both Rx & Rx+.

Extra: Climbing board

Thursday, October 18, 2018

IMG_0081.JPG

Five rounds for max reps of:
20 seconds of Strict Pull-ups
40 seconds of Rest 
20 seconds of Weighted Lunges (55/35; 1 step = 1 rep)
40 seconds of Rest

For Rx+ do Ring Muscle Ups & Pistols, then


With a continuously running clock do:
1 Wall Ball on the 1st minute
2 Wall Balls on the 2nd minute
3 Wall Balls on the 3rd...

Continue as long as possible. Fraction sets if needed. Stop at 20 rounds if you get that far.

For Rx+ do Thrusters (100/63).

Extra: Deadlift 3-3-3-3-3... (no belts; off elevation if desired)

Saturday, October 13, 2018

IMG_0244.JPG

Every 60-90 seconds with small increases do:
Basic: Hang Power Clean + Front Squat 1-1-1-1-1... or 
Advanced: Hang Squat Clean 1-1-1-1-1..., then

For time in teams of 2:
10 Deadlifts (use the same bar or pick load)
50 Wall Balls 
8 Deadlifts 
40 Wall Balls 
6 Deadlifts 
30 Wall Balls 
4 Deadlifts 
20 Wall Balls 
2 Deadlifts 
10 Wall Balls

Solo do 5-4-3-2-1 Deadlifts & 25-20-15-20-5 Wall Balls