Sunday 03/09/17

Sunday 03/09/17

Rest/Catch up/Recover

Saturday 02/09/17

Saturday 02/09/17

50-30-20
Pullup
Box Jump
25-15-10

DB burpee deadlift 25/15kg

Perform 50 pullups, followed by 50 box jumps, followed by 25 DB burpee DL. Continue through for time.

Friday 01/09/17

Friday 01/09/17

Overhead squat
3 sets of 3 (hold weight)

Power Snatch + Snatch
5 sets of 1 (holding weight)


Hang power clean + hang squat clean
5 sets of 1 (holding weight)

Thursday 31/08/17

Thursday 31/08/17

Not for time, perform 4 sets of:

5 strict T2B

10 Pushups

15 air squats

50 double unders

For time:

400m Sandbag carry

800m Run

Wednesday 30/08/17

Wednesday 30/08/17


Easy/Rest day

10 minutes to practice Pistols

For time:
50 Strict Press 50/35kg
* every time you put the bar on the ground, perform 800m on assault bike

Tuesday 29/08/17

Tuesday 29/08/17

50 strict C2B for time

18 Min EMOM:
1: 8 Burpee box jump
2. 12/9 Cal row + 15 Air squat
3. 12 GHD situp + 8 DB snatch 25/15kg

Monday 27/08/17

Monday 28/08/17

Back squat
5 sets of 10 (hold weight)

21-15-9
Bench press 70/50kg
Deadlift 120/80kg

Sunday 27/08/17

Sunday 27/08/17

Rest/Catch up/Recover

190 kg. @viktorgetts зарубимся 😄???

A post shared by Artem (@okulllov) on May 26, 2017 at 4:59am PDT

Saturday 26/08/17

Saturday 26/08/17

21-15-9
Wall ball
cal row

21-15-9
DB snatch 25/15kg
GHD situp

21-15-9
Overhead squat 50/35kg
x2 Double unders

rest 1 min between workouts

On that grind 💪🏻 @zeroblog30

A post shared by Barstool Sports (@barstoolsports) on Aug 19, 2017 at 5:03pm PDT

Friday 25/08/17

Friday 25/08/17

Clean + Jerk
7 sets of 1

Back Squat
Build to a 10RM
then
2x7 @ 90% of 10rm

Meanwhile in Estonia ... 👉 @martseim squats 270kg x 12 (TWELVE)! "I wanted to get some reps before training camp". Mart has squatted 320kg x10 and 400kg X1 in the past. Follow @martseim for more crazy feats of strength! #squat #backsquat #powerlifting #🇪🇪 #270kg #cardio

A post shared by All Things Gym (@atginsta) on Aug 14, 2017 at 7:11am PDT

Thursday 24/08/17

Thursday 24/08/17

Press
5 sets of 3 (heavier than last week)

Bike
4 sets of 45s work/15s rest
1 min rest
1 set of 2:30
1 min break
4 sets of 45s work/15s rest

18 year-old @jeison_lopez99 (77kg, @hookgripcol) snatching 170kg/375lb! This is 8kg over his 162kg junior/senior Pan Am record from the recent 2017 Pan Ams and it's just 2.5kg shy of the Junior World record set back in 2004! He's definitely a threat to win the senior World title this December in Anaheim. And he's using neoprene sleeves from @hookgripstore! (170kg snatch at 77 not included)

A post shared by hookgrip (@hookgrip) on Aug 16, 2017 at 6:50pm PDT

Wednesday 23/08/17

Wednesday 23/08/17

Easy day/Rest day

10 rounds for time:
6 Burpee box jumps
2 squat clean @ 90/55kg

Be Athletic!

That time Doug Baldwin showed everyone why he’s one of the best WRs in the league... #fbf #MINvsSEA TONIGHT on @NFLNetwork (10pm ET)

A post shared by NFL (@nfl) on Aug 18, 2017 at 1:59pm PDT

Tuesday 22/08/17

Tuesday 22/08/17

"Mini Barbara"
3 rounds for time:
20 Pull-ups
30 Pushups
40 Situps
50 Air squats
Rest 3 min between rounds

If you can do all sets of pull-ups unbroken - do C2B

Getting the legs back under me. Still feel like I got hit with a taser on some heavier loading but kudos to the programming for the masters at the @crossfitgames last weekend. • At no point did I feel like I was hanging on by a thread or totally beat up. Broad test with plenty of variety and I started working out 2 days afterwards. • All on 1 hour/day #iconathlete #iconmasters #roguefitness #progenex #getworkt #reebok

A post shared by Chris Spealler (@cspealler) on Aug 11, 2017 at 7:05am PDT

Monday 21/08/17

Monday 21/08/17

Snatch
7 sets of 1
Jerk
5 sets of 1 (dump the bar if you are not comfortable re-racking)
Front squat

3-5 sets of 3 (heavier than last week)

🤳 @blacksmifff ・・・ "Losing the part of my finger messed with my head for a number of reasons, but none was more devastating than the fact that it took away my chances at competing in the @CrossFitGames season this year and potentially in future years as well. Specifically I worried that I wouldn't be able to grip heavy weights or hold on in grip intensive WODs, and that the pain from breaking the finger would continue to affect my ability to catch heavy cleans without a ton of pain. Today at the was a big step forward for my confidence in my prospects of making #Games2022 a reality as I hit a 345# PR C+J and a legitimate no-hitch 590# deadlift. I'm nowhere near as good as I was or close to where I need to be, but I'm always up for some quantifiable proof that I'm moving in the right direction while training takes a back seat to deployment preparation. Onwards and upwards. #CrossFit #ChasingGreatness" #CrossFitGames

A post shared by The CrossFit Games (@crossfitgames) on Aug 18, 2017 at 3:42pm PDT

Sunday 20/08/17

Sunday 20/08/17

Rest/Catch up/Recover

Is your hard earned being wasted on supps?

‪🍴Supplements for Endurance, Strength/Size & Health: What may Really Work❓🤔‬ #sport #nutrition #sportscience #sportsmedicine #infographic

A post shared by Yann Le Meur (@ylmsportscience) on Jul 24, 2017 at 4:53am PDT

Saturday 19/08/17

Saturday 19/08/17

"Nutts"

For time:
10 Handstand push-ups
15 Deadlift 115kg/80kg
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders

Run 400 meters with a 45lb plate

New study dropped on US Children. 2/3's are inactive, and do not play. With a population of 74 million kids under the age of 18 , I'd say we're about to see some serious resource pulling. Obviously, the kids aren't the issue, now. In 50yrs this issue will put massive strain on the medical system, and our resources. Think about it. The amount of "self" created disease (things that exist in society's w/ abundance, as boredom, obesity, and deterioration set in). A lot of stress needs to be mitigated through moving. When we no longer have this outlet where does it go? Are parents actually raising kids or creating dependents, and when those dependents grow up to be adults, who then takes care of them? #UnPlugged @drandygalpin @philwhitebooks @thebrandxmethod

A post shared by brian mackenzie (@iamunscared) on May 5, 2017 at 6:31am PDT

Friday 18/07/17

Friday 18/07/17

Power clean
5 sets of 2

Back squat

3-5 sets of 7 (heavier than last week)

China 😍👌 Back squat with pause 300kg and power clean 200kg Tian Tao -85kg #china #weightlifting #inweightliftingwetrust #squat #backsquat #powerclean #Chinesseteam

A post shared by In Weightlifting We Trust (@in.weightlifting.we.trust) on Aug 10, 2017 at 4:23am PDT

Thursday 17/08/17

Thursday 17/08/17

Easy Day/Rest day

Not for time, perform:
2 rounds of
500m Row
400m Run
then,
10 sets of
5-8 ring rows
5-10 push ups
10 abmat situps
then,
3km Bike


* performed at 6-7/10 effort

via @crossfittraining You can watch this lecture, delivered by Greg Glassman, in the CrossFit Journal. ... @cfceo @crossfit @crossfitaffiliates #crossfit #crossfittraining

A post shared by CrossFit (@crossfit) on Aug 8, 2017 at 9:56pm PDT

Wednesday 16/08/17

Wednesday 16/08/17

Bench press
5 sets of 2

12 Minute AMRAP:
30 Snatch 60/40kg
30 Clean and jerk 60/40kg
Max Burpee Ring muscle up

Power snatch and Power clean + Push jerk is fine, get the bar there the most efficient way.
Scale for Burpee ring muscle up:
1. Burpee C2B pull-up (begin with straight arms)
2. Burpee Jumping C2B pull-up

Cole Marshburn, 9th-place finish, Masters Men 35-39, @crossfitprx • Workout of the Day 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. #crossfit

A post shared by CrossFit (@crossfit) on Aug 11, 2017 at 5:06pm PDT

Tuesday 15/08/17

Tuesday 15/08/17

Power Snatch
5 sets of 2
Push Press + Push Jerk
5 sets of 1
Front squat

3-5 sets of 3 (heavier than last week)

210 kg 462 lb push press #hulk_protein #weightlifting #hookgrip #pushpress #crossfit #crossfitgames #crossfitegypt #crossfitdubai #crossfitabudhabi #crossfituae #crossfitusa#crossfiteurope #crossfitgermany #crossfitkuwait #crossfitaustralia #train_sf #24fitnessdubai

A post shared by Abdelrhman (@hulk_weightlifter) on Apr 19, 2017 at 6:26am PDT

Monday 14/08/17

Monday 14/08/17

Complete with a partner
10 rounds (each) for time:
10/7 calorie bike
10 bar facing burpee


If you don't have a partner - rest 1 min between rounds

From @mfsherb ・・・ What.the.fuck. WELCOME TO CYCLE ONE ➖➖➖➖➖➖➖➖➖➖➖ @delaneyallday setting the tone on the @assaultairbike for the 2018 Misfit Assessment Period ➖➖➖➖➖➖➖➖➖➖➖ Jump onto www.misfitathletics.com so you don't get left behind. #misfitathletics #sharpentheaxe #teammisfit

A post shared by MisFit Athletics (@misfitathletics) on Aug 9, 2017 at 6:08pm PDT

Sunday 13/08/17

Sunday 13/08/17

Rest/Chill/Catch up

Saturday 12/08/18

Saturday 12/08/17

Open workout 17.3:

C2B + Ascending Snatch weight

For full workout details see HERE

The goal for today is to complete the snatches on the 3rd bar - scale weight accordingly to allow this to be challenging, if you need help choosing weights then ask.

Friday 11/08/17

Friday 11/08/17

Clean + Jerk
7 sets of 2 + 1

Back squat

3-5 sets of 7

Thursday 10/08/17

Thursday 10/08/17

Press
5 sets of 3 (heavier than last time)

Interval work:
3 x 40 sec row (20s between)
rest 1 min
2:30 row
rest 1 min

3 x 40 sec row (20s between)

Record distances rowed for each set

Wednesday 09/08/17

Wednesday 09/08/17

Easy day/Rest day

Alternating EMOM for 20 minutes
1. Push sled 30m
2. 30s Plank
3. 1-3 pullovers

4. 20 air squats

Tuesday 08/08/17

Tuesday 08/08/17

"Beast 12"

25 walking lunge
20 Pullups -> Ring Row
50 Box Jump (20")
20 Double under
25 Ring dips -> Push up
20 Knee to Elbow -> Hanging knee raise
30 KB swing 32/24kg
30 situps
20 DB Hang sq clean 20kg/15
25 Hip Ext
30 Wallball

3 rope climbs -> Beginner rope climb (from lying)

Time Cap: 18 Minutes

Scaling in BLUE

Monday 07/08/17

Monday 07/08/17

Week 3 of our Olympic lifting block this week

Snatch
7 sets of 2

Jerk
5 sets of 2

Front squat
3-5 sets of 3 (heavier or more sets than last week)