Wednesday 170823

Overhead squat 5-5-5-5-5 reps

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Compare to 160805.

Monday 170821

5 rounds for time of:
Row 500 meters
135-lb. bench presses, 15 reps

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Compare to 130416.

Sunday 170820

21-15-9 reps for time of:
185-lb. front squats
14-lb. med-ball GHD sit-ups

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Saturday 170819

10 2-minute rounds of:
50-yard swim
Max-rep 35-lb. dumbbell power clean and jerks

There is no rest between rounds.

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Thursday 170817

Back squat 3-3-3-3-3 reps

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Compare to 170314.

Wednesday 170816

3 rounds for time of:
30 pull-ups
400-meter run

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Tuesday 170815

4 rounds for time of:
25 push presses, 95 lb.
50-cal. row
100 double-unders

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Sunday 170813

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

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Compare to 101116.

Saturday 170812

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

OR

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Post your choice of girl and rounds completed to comments.

Compare to 151112.

Friday 170811

40-30-20-10 reps for time of:
30-inch box jumps
GHD sit-ups

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Wednesday 170809

5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 1 pood
15 right-arm kettlebell snatches, 1 pood

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Tuesday 170808

Deadlift 7-7-7-7-7-7-7 reps

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Compare to 130804.

Monday 170807

Workout 17.5

10 rounds for time of:
9 thrusters
35 double-unders

Men use 95 lb.
Women use 65 lb.

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Compare to 170324.

Sunday 170806

Rest Day


"CrossFit gives stroke survivor a second chance at life," WCSH6 Portland News.

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Saturday 170805

CrossFit Games Triple-G Chipper

For time:
100 pull-ups
80 GHD sit-ups
60 single-leg squats, alternating
40-cal. row
20 push presses, 100 / 70-lb. dumbbell

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Friday 170804

Amanda .45

13-11-9-7-5 reps for time of:
Muscle-ups
Squat snatches

Men use 135-lb. barbell
Women use 95-lb. barbell

Thursday 170803

CrossFit Games Run Swim Run

For time:
Run 1.5 miles
Swim 500 meters
Run 1.5 miles

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Tuesday 170801

Snatch 1-1-1-1-1-1-1 reps

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Compare to 161104.

Monday 170731

4 rounds for time of:
500-meter row
15 handstand push-ups
1 rope climb “double-up”, 15-ft. rope

Do handstand push-ups on parallettes. A “double-up” is a two-round trip from seated with only “touch-and-go” between ascents.

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Compare to 030725.

Sunday 170730

Front squat 5-5-5-5-5 reps

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Compare to 161016.

Friday 170728

3 rounds for time of:
1,200-m run
20 L pull-ups
30 hip extensions, holding a 25-lb. plate

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Thursday 170727

5 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 push jerks

Use 60-lb. dumbbells for the farmers carry and push jerks.

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Wednesday 170726

Complete as much as possible in 12 minutes of:
1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleans

Etc., adding one muscle-up and 5 med-ball cleans each round.

Use a 20-lb. ball for both exercises.

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Monday 170724

Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats, 135 lb.

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