Wednesday 1 November 2017

Front Squat : 5x5 at 60% 1RM 

Front Squat 5x5 at 60% 1RM Rest as needed between sets.

21-15-9: Hang Cleans and Shoulder-to-Overheads 

21-15-9 reps, for time of: Hang Clean, 115/75 lbs Shoulder-to-Overhead, 115/75 lbs

Tuesday 31 October 2017

Chipper: Pull-ups, Goblet Squats, Pull-ups and 7 more 

For time: 10 Pull-ups 31 Goblet Squats, 53/35 lbs 10 Pull-ups 31 Wall Balls, 20/14 lbs 10 Pull-ups 31 Kettlebell Swings, 53/35 lbs 10 Pull-ups 31 Burpees 10 Pull-ups 31 Thrusters, 95/65 lbs

Monday 30 October 2017

5 RFT: Squat Snatches, Burpee Box Jump Overs and Double Unders 

5 rounds for time of: 5 Squat Snatches, 95/65 lbs 15 Burpee Box Jump Overs, 24/20 in 30 Double Undress

Friday 27 October 2017

Squat Clean : 1 Rep Max 

Record your best Squat Clean 1 Rep Max lift.

Thursday 26 October 2017

Fight Gone Bad 

3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Wednesday 25 October 2017

Power Clean 3-3-3-3-3 

Power Clean 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

3 RFT: Box Jumps, Hang Power Cleans and Pull-ups 

3 rounds for time of: 20 Box Jumps, 24/20 in 20 Hang Power Cleans, 95/65 lbs 20 Pull-ups

Tuesday 24 October 2017

Every 1 min for 10 mins: Pull-ups, Chest-to-bar Pull-ups and Bar Muscle-ups 

Every 1 min for 10 mins do: 2 Pull-ups 2 Chest-to-bar Pull-ups 1 Bar Muscle-up

3 RFT: Hang Power Cleans and Burpees 

3 rounds for time of: 15 Hang Power Cleans, 135/95 lbs 15 Burpees

Monday 23 October 2017

Front Squat 5-5-5-5-5 

Front Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

FT: Thrusters and Double Unders 

For time: 10 Thrusters, 135/95 lbs 50 Double Unders 8 Thrusters, 135/95 lbs 40 Double Unders 6 Thrusters, 135/95 lbs 30 Double Unders 4 Thrusters, 135/95 lbs 20 Double Unders 2 Thrusters, 135/95 lbs 10 Double Unders

Friday 13 October 2017

Wendler Bench Press: Week 1 

Bench Press 1x5 at 65% 1RM Bench Press 1x5 at 75% 1RM Bench Press 1x5+ at 85% 1RM Rest as needed between sets.

5 RFT: Power Cleans, Front Rack Walking Lunges and Lateral Burpee Over Barbells 

5 rounds for time of: 13 Power Cleans, 95/65 lbs 13 Front Rack Walking Lunges, 95/65 lbs 13 Lateral Burpee Over Barbells

Thursday 12 October 2017

Alt EMOM 10 mins: Ring Rows and Ring Dips 

Every 1 min for 10 mins, alternating between: 10 Ring Rows 5 Ring Dips

"Tabata" - AbMat Sit-ups, Hollow Holds, Strict Pull-ups and Assault Bike Calories : 8 x 20 secs / 10 secs 

Tabata AbMat Sit-up Tabata Hollow Hold Tabata Strict Pull-up Tabata Assault Bike Calories The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Wednesday 11 October 2017

Wendler Front Squat Week 1 

Front Squat 1x5 at 65% 1RM
Front Squat 1x5 at 75% 1RM
Front Squat 1x5+ at 85% 1RM

Rest as needed between sets.

Grace 

For time:
30 Clean & Jerks, 135/95 lbs

Tuesday 10 October 2017

Karen 

For time: 150 Wall Balls, 20/14 lbs

https://youtu.be/jCSoA4amHj4

Monday 9 October 2017

5 RFT:

21 Kettlebell swings, 53/35 lbs
15 Wallballs, 20/14 lbs
50 Double unders

** Note ** The ACC gym will be closed for the Columbus holiday.

Tuesday 3 October 2017

Row 1000 m TT 

Row 1000 m This is an all out effort for time.

Chipper: Pull-ups, GHD Sit-ups, Air Squats and 

For time: 25 Pull-ups 30 GHD Sit-ups 35 Air Squats 40 Push Press, 95/65 lbs 35 Air Squats 30 GHD Sit-ups 25 Pull-ups

Friday 22 September 2017

CrossFit Games Open 17.3 

Prior to 8 mins, do: 3 rounds of: 6 Chest-to-bar Pull-ups 6 Squat Snatches, 95/65 lbs

-- then --

3 rounds of: 7 Chest-to-bar Pull-ups 5 Squat Snatches, 135/95 lbs

* Prior to 12 mins, do: 3 rounds of: 8 Chest-to-bar Pull-ups 4 Squat Snatches, 185/135 lbs

* Prior to 16 mins, do: 3 rounds of: 9 Chest-to-bar Pull-ups 3 Squat Snatches, 225/155 lbs

* Prior to 20 mins, do: 3 rounds of: 10 Chest-to-bar Pull-ups 2 Squat Snatches, 245/175 lbs

* Prior to 24 mins, do: 3 rounds of: 11 Chest-to-bar Pull-ups 1 Squat Snatch, 265/185 lbs * If all reps are completed, time cap extends by 4 mins

Thursday 21 September 2017

Strict Press : 5x3 at 80% 1RM 

Strict Press 5x3 at 80% 1RM Rest as needed between sets.

Assault Bike (Calories) : 100 Reps for Time 

For time: 100 Assault Bike (Calories)s

Wednesday 20 September 2017

Front Squat : 4x4 at 80% 1RM 

Front Squat 4x4 at 80% 1RM Rest as needed between sets.

5 RFT: Single Arm Dumbbell Overhead Squats and Burpee Box Jump Overs 

5 rounds for time of: 10 Single Arm Dumbbell Overhead Squats, 45/25 lbs 10 Burpee Box Jump Overs

Tuesday, 19 September 2017

Clean & Jerk : 1 Rep Max 

Record your best Clean & Jerk 1 Rep Max lift.

3 RFT: Row Calories and One Arm Dumbbell Snatch (Alternating)s 

3 rounds for time of: 20 Row Calories 20 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs

Monday, 18 September 2017

Squat Clean 5-3-3-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

4 RFT: Wall Balls, Pistols (Alternating Legs)s and Knees To Elbows 

4 rounds for time of: 15 Wall Balls, 20/14 lbs 12 Pistols (Alternating Legs)s 10 Knees To Elbows

Friday, 15 September 2017

CrossFit Games Open 13.1 

As many reps in 17 mins as you can of: 40 Burpees 30 Snatches, 75/45 lbs 30 Burpees 30 Snatches, 135/75 lbs 20 Burpees 30 Snatches, 165/100 lbs 10 Burpees Snatch, 210/120 lbs Put your tiebreak times in the notes. This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed.

65, 85, 100#