November 29 & 30

Monday
3 rounds of: 30 box jumps + 30 dumbbell push press (two 35# dumbbells)
Justin = 18:56

Tuesday
AMRAP 15 minutes of: 5 pullups, 10 pushups, and 15 squats.
Justin = 7 rounds.

Workouts - November 22 - 28

Monday:
CF = Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

EI = 2 Rounds of: 1 min on 3 min off, 1 min on 3 min off, 1 min on 3 min off.  No pacing; interval set is to be done as close to all out as possible on each interval.

Tuesday:
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Wednesday:
Hang power clean 3-3-3-3-3-3-3 reps

Thursday:
ES = Run 60 minutes (80-85% RPE 15-17).

Friday:
Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

Saturday:
CF = "Collin"
Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

EI = 2 rounds of: 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute.  Recover 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill.

Workouts - November 15 - 21

Monday
CF = 21, 15, 9 reps of:
Hang Power Cleans 95 lbs
Burpees

EI = 120:60 x 6 = 2 min on 1 minute off x 6

Tuesday
CF = Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.

Wednesday
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Thursday
Run 5 miles (80-85%, RPE 15-17 http://www.crossfitendurance.com/rpe-scale/ )

Friday
"Blake"
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

Saturday
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

EI = AMRAP 20 of run 200m, rest 30sec.  Complete as many rounds as possible in the 20 minute time frame, rest is included as part of the 20 minutes

Workouts November 8-15

Monday
CF = 30 Squat Clean and Jerks (155 pounds for men, 105 pounds for women)

EI = Run 2 miles; 20:10 until completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.  Post Times/Rounds To Comments:


Tuesday
Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.


Wednesday
"Barbara" = Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.


Thursday
Run 30 minutes for max distance.


Friday
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m


Saturday
Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent

EI (optional) = Run: 3x1000m, 2 min Recoveries, Best possible pace

Workouts - November 1-7

MONDAY
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

EI = Tabata Sprints: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

TUESDAY
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat


WEDNESDAY
Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats


THURSDAY
Run 5 mile time trial

FRIDAY
AMRAP 20:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

SATURDAY
AMRAP 20:
10 Wallball shots, 20 pound ball
10 Sit-ups
10 Good-Mornings

EI = Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)