Thursday, March 30, 2017

Friday 31st March 2017

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

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

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.

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

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.

Wednesday, March 22, 2017

Friday 24th March 2017

Deadlift 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.

Thursday 23rd March 2017

4 rounds for time of:
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.

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

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.

Sunday 19th Marh 2017

Rest Day

Saturday 18th March 2017

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.

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.

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.

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.

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.

Sunday 12th March 2017

Rest Day

Saturday 11th March 2017

AMRAP in 20 min
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.

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.

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.

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.

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

Sunday March 5th 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.

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.

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

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

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

Sunday 26th February 2017

Rest Day

Saturday 25th February 2017

"Annie"

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

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.

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.

Tuesday 21st February 2017

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

Post loads 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.

Sunday 19th February 2017

Rest Day

Saturday 18th February 2017