As Many Reps As Possible in 12 mins
10 Burpees
25 Double Unders
Lurong Resolution Participants: Don’t forget to complete your weekly challenge for bonus points. Halfway there!
2-4-15
“Goat Day”
On the Minute x 20:
Odd Minutes – Goat #1
Even Minutes – Goat #2
Athletes will have 30 mins to warm-up, choose two “Goat” exercises and set up for the WoD.
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Pistols, Overhead Squats, Pull-Ups, Handstands.
2-3-15
Every Minute On The Minute for as Long as Possible:
3 Power Cleans + 3 Front Squats + 3 Jerks, 155/105
*If you complete 10 rounds, add one rep to each movement
for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.
Minute 12 would be 5 of each, and minute 13 would be 6 of each.
2-2-15
As Many Reps As Possible in 15 mins:
10 Kettlebell Swings, 70/53
10 Hand Release Push-Ups
10 Toes To Bar
10 Box Jump Overs, 24/20
1-31-15
3 Rounds for time:
75 Double Unders
50 Air Squats
800 meter Run
Registration for the Reebok CrossFit Games Open is live. Register to test your progress.
1-30-15
Complete 5 rounds of:
5 Deadlifts (135/95)
5 Hang Power Cleans (135/95)
5 Front Squats (135/95)
5 Push Jerks (135/95)
Try to perform each round unbroken, if possible. I posted the following video to demonstrate what is known as the “Bear Complex”. I have been wanting to program this workout for quite some time. I think that today’s workout would be a good precursor of the “Bear Complex”. It is a great tool to use for threshold training (barbell) and mechanical assessment. There are many “Bear Complex” videos out there. I hope you enjoy. And if you don’t know who Jolie Gentry is, well…see below Issue 65 of the CrossFit Journal.
1-29-15
Complete for time
4 Rounds:
15 Toes To Bar
20 Wall Balls, 20/14
25 Kettlebell Swings, 53/35
1-28-15
“Goat Day”
On the Minute x 20:
Odd Minutes – Goat #1
Even Minutes – Goat #2
Athletes will have 30 mins to warm-up, choose two “Goat” exercises and set up for the WoD.
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Pistols, Overhead Squats, Pull-Ups, Handstands.
1-27-15
Complete for time
20 Burpee Box Jump, 20″
10 Snatches, 135/95
20 Burpee Box Jump, 20″
10 Clean and Jerk, 135/95
20 Burpee Box Jump, 20″
10 Thruster, 135/95
