push press

Wednesday, February 14, 2018

Workout: “Valentine’s Day Massacre”
800 Meter Run
Then
Two Rounds
14x Burpees
14x Kettlebell Swings (35,26)(53,35)
14x Push-ups
14x Deadlifts (95,65)(135,95)
14x Pull-ups
14x Power Cleans (95,65)(135,95)
14x Box Jumps (24″,20″)
14x Push Press (95,65)(135,95)
14x AbMat Sit-ups
14x Kettlebell Snatches Alt. (35,26)(53,35)
14x Double Unders
14x Front Squats (95,65)(135,95)
14x Walking Lunges
14x Wall Balls (20,14)
Then
Finish with 800 Meter Run

Or
“Cupids Revenge”
Only One Round Instead of Two

Saturday, December 23, 2017

Workout: “12 Days of CrossFit”
1x Burpee
2x Box Jumps
3x Kettlebell Swings (53,35)
4x Kettlebell Thrusters (2 Each side) (53,35)
5x Abmat Sit Ups
6x Push Ups
7x Pull Ups
8x Lateral Jumps over bar
9x Deadlifts (95,65) RX+(135,95)
10x Hang Cleans (95,65) RX+(135,95)
11x Front Squats (95,65) RX+(135,95)
12x Push Press (95,65) RX+(135,95)

*Performed just like the Christmas Carol.
1
2-1
3-2-1
4-3-2-1 etc.

Thursday, October 19, 2017

Strength: Back Squats:
3 x 10 @ 80% of tested 6 Rep Max from 3 weeks ago

Workout: As Many Rounds as possible in 15 minutes of:
1 – 15′ Rope Climb
5 – Push Press
5 – Burpee Box Overs (24,20)
2 – 15′ Rope Climbs
5 – Push Press – 5 reps
5 – Burpee Box Overs
3 – 15′ Rope Climbs
5 – Push Press
5 – Burpee Box Overs
etc.….Increase rope climbs by 1 each round.
*Use 70% of Bodyweight for Push Press

Accessory: 3 minute cool down on Airdyne

Thursday, August 10, 2017

Workout: Teams of 2
50-40-30-20-10 reps for time of:
Bench Press (185,115)
Push Press or Jerk (135,95)

Accessory: Stretch:
:30 Twisted Cross, each arm
:30 Thread the needle, each arm

Barbell Glute Bridges
4×10, each leg

Thursday, July 6, 2017

Strength: Spend 10-15 mins to work up to a Heavy Double Push Press from the rack

Workout: For Time:
100 Double Unders
30 Push Press (95,65)
100 Double Unders
30 Power Snatch (95,65)
100 Double Unders
30 Push Press (95,65)
100 Double Unders

Accessory: Not for time:
Accumulate 50 Hip Extensions and 50 GHD Sit ups

Thursday, March 2, 2017

Workout: Tabata Deadlift (185,135)
1 Minute Rest
Tabata Hang Power Clean, (135,95)
1 Minute Rest
Tabata Front Squat (85,65)
1 Minute Rest
Tabata Push Press (65,45)
1 Minute Rest

Accessory:5 Rounds
:30 seconds Bar Hangs
:30 rest
:30 seconds V-ups
:30 rest

17.2 is….

Tuesday, February 14, 2017

Workout: “Valentine’s Day Massacre”
800 Meter Run
Then, 2 Rounds of:
14 Burpees
14 Kettlebell Swings (35,26) RX+(53,35)
14 Push-ups
14 Deadlifts (95,65) RX+(135,95)
14 Pull-ups
14 Power Cleans
14 Box Jumps (24,20)
14 Push Press
14 Sit-ups
14 Kettlebell Snatch, alternating
14 Double Unders
14 Front Squats
14 Lunges
14 Wall Balls (20,14)
Then
800 Meter Run

From all of us at CFSC, We LOVE our members!!