Wednesday 170222

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating

Post rounds completed to comments.

Compare to 161109.

Tuesday 170221

Yeti

For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups

Post time to comments.


Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management's Great Basin Smokejumpers.

Urban embodied positivity, hard work, self improvement and fun.

He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.


Related content:
CrossFit WOD 170221 With Adrian Bozman
Muscle-Up Transition

Monday 170220

For time:
42 GHD sit-ups
115-lb. squat clean thrusters, 21 reps
30 GHD sit-ups
115-lb. squat clean thrusters, 15 reps
18 GHD sit-ups
115-lb. squat clean thrusters, 9 reps

Post time to comments.

Saturday 170218

Tabata Barbell

Tabata deadlift, 185 lb.
Tabata hang power clean, 135 lb.
Tabata front squat, 85 lb.
Tabata push press, 65 lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

Post total reps from all 32 intervals to comments.

Friday 170217

Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Post rounds/reps completed to comments.

Compare to 160311.

Thursday 170216

Behind-the-neck jerk 1-1-1-1-1-1 reps
Push jerk 10-8-6-4-2 reps

Post loads to comments.

Tuesday 170214

Make 3 attempts at each of the following:
Max set toes-to-bars
Max set ring dips
Broad jump for distance
Then,
Row 2,000 meters for time

Rest as needed between exercises.

Post reps, distance and time for each to comments.

Monday 170213

Workout 11.2

Complete as many rounds and reps as possible in 15 minutes of:

155-lb. deadlifts, 9 reps
12 push-ups
15 box jumps, 24-in. box

Post rounds completed to comments.

Compare to 110330.

Sunday 170212

500 double-unders for time.

Start a clock and at the beginning of each minute perform 3 bodyweight front squats.

Post time to comments.

Saturday 170211

Rest Day


"New twist in Noakes case ," Times Live.

Post thoughts to comments.

Friday 170210

Cameron

For time:
50 walking lunge steps
25 chest-to-bar pull-ups
50 box jumps, 24-in. box
25 triple-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball "2-fer-1s", 20-lb. ball
50 sit-ups
15-ft. rope climbs, 5 ascents

Post time to comments.

Compare to 130326.

Thursday 170209

Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Post reps completed to comments.

Compare to 150320.

Wednesday 170208

For time:
Fran
1-mile run

Fran is 21-15-9 reps for time of 95-lb. thrusters and pull-ups. Complete Fran before running the mile.

Post time to comments.

Monday 170206

5 rounds for time of:
Max calorie row in 60 seconds
50-lb. Turkish get-ups

Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.

Post time to comments.

Sunday 170205

Back squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 160126.

Saturday 170204

Workout 12.2

Proceed through the sequence below, completing as many reps as possible in 10 minutes of:
75-lb. snatches, 30 reps
135-lb. snatches, 30 reps
165-lb. snatches, 30 reps
210-lb. snatches, as many reps as possible

Post reps completed to comments.

Compare to 120302.

Thursday 170202

Badger

3 rounds for time of:
95-lb. squat cleans, 30 reps
30 pull-ups
Run 800 meters

Post time to comments.

Compare to 110618.

Wednesday 170201

Push press 1-1-1-1-1-1-1 reps.

Post loads to comments.

Compare to 090818.

Tuesday 170131

Five 3-minute rounds of:
185-lb. front squats, 10 reps
10 box jumps, 36-in. box
Row for max calories

Rest 3 minutes between rounds.

Post calories rowed each round to comments.

Sunday 170129

15-12-9 reps for time of:
Toes-to-bars
Wall-ball shots, 20-lb. ball
75-lb. thrusters

Post time to comments.

Saturday 170128

Weston

5 rounds for time of:
Row 1,000 meters
200-m farmers carry, 45-lb. dumbbells
45-lb. dumbbell waiters walk, 50 meters, right arm
45-lb. dumbbell waiters walk, 50 meters, left arm

Post time to comments.

Compare to 121121.

Friday 170127

4 rounds for time of:
95-lb. power snatches, 20 reps
50 double-unders

Post time to comments.

Thursday 170126

Rest Day


"Get the junk food out of SNAP," The Hill.

Post thoughts to comments.

Wednesday 170125

10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds

Post times for each round to comments.

Compare to 160322.

Tuesday 170124

Make 3 attempts at each of the following:
Max set L pull-up
Max distance handstand walk
Max set pull-up
Max time handstand hold

Post reps, distance and time to comments.

Monday 170123

Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each ladder to comments.

Compare to 150804.

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