Thursday, March 30, 2017
Thursday 29th MArch
3 Rounds for time of:
3 rope climbs
6 push jerks, 70kg/50kg
12 deadlifts, 70kg/50kg
24 GHD sit-ups
48 wall-ball shots, 20/14llb. ball
3 rope climbs
6 push jerks, 70kg/50kg
12 deadlifts, 70kg/50kg
24 GHD sit-ups
48 wall-ball shots, 20/14llb. ball
Tuesday, March 28, 2017
Wednesday 29th March 2017
For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench presses
Row 2,000 meters
10 body-weight bench presses
Post time to comments.
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench presses
Row 2,000 meters
10 body-weight bench presses
Post time to comments.
Monday, March 27, 2017
Tuesday 28th March 2017
Please NOTE if Tonsville is in a Cyclone WARNING ZONE TODAY NO CLASSES till WARNING IS REMOVED
3 rounds for time of:
Run 800 meters
Rest 2 minutes
3 rounds for time of:
Run 800 meters
Rest 2 minutes
Sunday, March 26, 2017
Monday 27th March 2017
Workout 17.5
10 rounds for time of:
9 thrusters
35 double-unders
Men use 95 lb.
Women use 65 lb.
10 rounds for time of:
9 thrusters
35 double-unders
Men use 95 lb.
Women use 65 lb.
Saturday, March 25, 2017
Friday, March 24, 2017
Wednesday, March 22, 2017
Thursday 23rd March 2017
4 rounds for time of:
15 ring dips
30 GHD sit-ups
Run 400 meters
Post time to comments.
15 ring dips
30 GHD sit-ups
Run 400 meters
Post time to comments.
Wednesday 22nd March 2017
3 rounds for time of:
30m handstand walk
30 one-legged squats, alternating
Post time to comments.
30m handstand walk
30 one-legged squats, alternating
Post time to comments.
Monday, March 20, 2017
Tuesday 21st March 2017
Overhead squat 3-3-3-3-3 reps
Then
11min AMRAP
800m run
75 Air Squats
50 Situps
25 Pushup
Max Burpees
Then
11min AMRAP
800m run
75 Air Squats
50 Situps
25 Pushup
Max Burpees
Monday 20th March 2017
Workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.
Thursday, March 16, 2017
Friday 17th March 2017
5 rounds of:
5 minutes of rowing
5 minutes of rest
Post distance rowed for each interval to comments.
5 minutes of rowing
5 minutes of rest
Post distance rowed for each interval to comments.
Wednesday, March 15, 2017
Thursday 16th March 2017
Complete as many rounds as possible in 7 minutes of:
10 power cleans, 61/42.5kg
20 push-ups
Post rounds completed to comments.
10 power cleans, 61/42.5kg
20 push-ups
Post rounds completed to comments.
Tuesday, March 14, 2017
Wednesday 15th March 2017
Complete as many rounds as possible in 12 minutes of:
15-ft. rope climbs, 3 ascents
12. push presses, 61/42.5
50 double-unders
Post rounds completed to comments.
15-ft. rope climbs, 3 ascents
12. push presses, 61/42.5
50 double-unders
Post rounds completed to comments.
Monday, March 13, 2017
Tuesday 14th March 2017
Front squat 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile
Post loads and mile time to comments.
Compare to 020828.
Run 1 mile
Post loads and mile time to comments.
Compare to 020828.
Sunday, March 12, 2017
Monday 13th March 2017
17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43/29
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61/43
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 83/61
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102/70
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches,111/79
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 120/83.
*If all reps are completed, time cap extends by 4 minutes.
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43/29
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61/43
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 83/61
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102/70
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches,111/79
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 120/83.
*If all reps are completed, time cap extends by 4 minutes.
Saturday 11th March 2017
AMRAP in 20 min
5 Medball clean 20/14lbs
10 Pistols ,alternating
15 Double unders
5 Medball clean 20/14lbs
10 Pistols ,alternating
15 Double unders
Friday 10th March 2017
For time:
42 GHD sit-ups
21 squat clean thrusters, 52.5/35
30 GHD sit-ups
15 squat clean thrusters, 52.5/35kg
18 GHD sit-ups
9. squat clean thrusters, 52.5/35kg
Post time to comments.
42 GHD sit-ups
21 squat clean thrusters, 52.5/35
30 GHD sit-ups
15 squat clean thrusters, 52.5/35kg
18 GHD sit-ups
9. squat clean thrusters, 52.5/35kg
Post time to comments.
Thursday 9th March 2017
Tabata Barbell
Tabata deadlift, 82.5/57.5kg
Tabata hang power clean, 62.5/42.5
Tabata front squat, 40/27.5kg
Tabata push press, 30/20kg
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.
Tabata deadlift, 82.5/57.5kg
Tabata hang power clean, 62.5/42.5
Tabata front squat, 40/27.5kg
Tabata push press, 30/20kg
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.
Wednesday 8th March 2017
Workout 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 35kg
Women 25kg
Post rounds/reps completed to comments.
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 35kg
Women 25kg
Post rounds/reps completed to comments.
Tuesday 7th March 2017
Behind-the-neck jerk 1-1-1-1-1-1 reps
Push jerk 10-8-6-4-2 reps
Post loads to comments.
Push jerk 10-8-6-4-2 reps
Post loads to comments.
Monday march 6th 2017
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 22.5kg Dumbbells
Women use 15kg Dumbbells
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 22.5kg Dumbbells
Women use 15kg Dumbbells
Friday, March 03, 2017
Thursday, March 02, 2017
Friday 3rd March 2017
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.
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.
Thursday 2nd March 2017
Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 deadlifts, 70/45kg
12 push-ups
15 box jumps, 24/20". box
Post rounds completed to comments.
Complete as many rounds and reps as possible in 15 minutes of:
9 deadlifts, 70/45kg
12 push-ups
15 box jumps, 24/20". box
Post rounds completed to comments.
Wednesday, March 01, 2017
Wednesday 1st March 2017
500 double-unders for time.
Start a clock and at the beginning of each minute perform 3 Dumbbell front squats.
17 min time cap
Post time to comments or total double under reps
Start a clock and at the beginning of each minute perform 3 Dumbbell front squats.
17 min time cap
Post time to comments or total double under reps
Tuesday 28th February 2017
Partner WOD
1 min "on" /1 min "off" each
Burpee
Squat
Situps
KB swings (24/16kg)
Wallballs 20/14lbs
Push press (20/25kg)
Push Ups
SDLHP
Lunges
1 min "on" /1 min "off" each
Burpee
Squat
Situps
KB swings (24/16kg)
Wallballs 20/14lbs
Push press (20/25kg)
Push Ups
SDLHP
Lunges
Monday 27th February 2017
17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
20 min time cap
Post time to comments and/or register and submit your score as part of the 2017 Reebok CrossFit Games Open.
Related content:
• The Dumbbell Power Snatch
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
20 min time cap
Post time to comments and/or register and submit your score as part of the 2017 Reebok CrossFit Games Open.
Related content:
• The Dumbbell Power Snatch
Saturday 25th February 2017
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Friday 24th February 2017
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 82.5kg
Women clean 57kg
Post reps completed to comments
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 82.5kg
Women clean 57kg
Post reps completed to comments
Thursday 23rd February 2017
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.
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.
Wednesday 22nd February 2017
5 rounds for time of:
Max calorie row in 60 seconds
22.5/15kg 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.
Max calorie row in 60 seconds
22.5/15kg 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.
Monday 20th February 2017
12.2
Proceed through the sequence below, completing as many reps as possible in 10 minutes of:
30 snatches 75 35/20kg
30 reps snatches, 61/35kg
30 reps snatches, 75/45kg
95kg/55kg snatches, as many reps as possible
Post reps completed to comments.
Proceed through the sequence below, completing as many reps as possible in 10 minutes of:
30 snatches 75 35/20kg
30 reps snatches, 61/35kg
30 reps snatches, 75/45kg
95kg/55kg snatches, as many reps as possible
Post reps completed to comments.
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