Deadlift/Box Jump
– Deadlift (10-9-8-7-6-5)
– Box Jump (20-18-16-14-12-10)
Category: Workouts
Upper Body ME
1. 5 RM Floor Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks
Lower Body ME
1. 5 RM Rack Pulls
2. 5 x 3 Squat Cleans
3. 5 x 5 Split Squats
4. 5 x 5 Reps Weighted Situps
Press/Push Press
Five Rounds:
1a. Max Reps Press
1b. x 2 Push Press
Four Round Circuit (45/15)
– KB High Pulls
– KB Presses
– KB Rows
– KB Swings
Categories
2010-02-01 UGS
5 Rounds
1a. 10 Lunge Jumps
1b. 6 Double Kettlebell Cleans
5 Rounds
2a. 10 Weighted Pushups or Ring Dips
2b. 10 Bentover Double Kettlebell Row
3 Rounds
3a. 200′ Tire Drag
3b. 10 Weighted Back Extensions
50 GHD Situps or 50 Weighted Situps
Categories
2010-01-30 Open Gym
Complete a workout missed during the week. We will also be instructing the Turkish Getup. We will start with no weight and maybe move to a light kettlebell.
Upper Body Dynamic Effort
1. 8 x 3 Reps Standing Press @ 60% Max Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks
Five rounds for time:
– 5 Deadlift
– 10 Box Jump
– 15 Calories Rower
Categories
2010-01-29 UGS
Five Rounds
1a. 5 Handstand Pushups
1b. 10 Jumping Squats
Four Rounds
2a. 5 Heavy Sandbag Shoulders
2b. 2 x 100m Sprint
Tire Drag
3. 1000′ for time
Pushups
4. 100 for time
Pullups
5. 50 for time
“Helen”
Courtesy of Crossfit.com
3 Rounds for time:
– 400m Run
– 21 KB Swings
– 12 Pullups