push ups

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

Thursday, February 8, 2018

Skill: Every Minute on The Minute for 12 Minutes:
Teams of 2
Odd – 2 Bench Press (climbing NOT to failure)
Even – 6 Tempo Ring Rows (2 seconds UP, 1 second Hold and Down)

Workout: For Time:
1,500 Meter Row
150 Double Unders
100 Calories Airdyne
10 Rounds of Cindy
Time Cap 30 Minutes.
*Cindy
5x Pull Ups
10x Push Ups
15x Air Squats

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.

Tuesday, December 19, 2017

Strength: Every Minute on the Minute for 10 Minutes:
3 Touch and Go Deadlifts (Climbing) + 4 Box Jumps (30″,24″)

Workout: 4 Rounds for time:
1 Round of Cindy
15 Overhead squats (95,65)
1 Round of Cindy
50 Double Unders

Cindy = 5 Pull Ups
10 Push Ups
15 Air Squats

Thursday, November 23, 2017

Workout: “Thanksgiving Sampler”
1-mile Run
Then
50-40-30-20-10
Double Unders
Abmat Sit-ups
*4 Rounds of the “Chief” in between sets
Then
1-mile Run
Then
4 Rounds:
500 Meter Row or 40/32 Calorie Airdyne
25 Wallball Shots (20,14)
*Chief = 3 Power Cleans (135/95) + 6 Push-ups
**Vest is optional

Friday, September 29, 2017

Strength: Overhead Squats:
Set 1-10 reps @50% of 6 Rep Max
Set 2-6 reps @75% of 6 Rep Max
Set 3-Max Reps of 6 Rep Max
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: 3 Rounds
:45 seconds ON/ :15 second transition
Station 1 – Round of Cindy (5 pull-ups, 10 push-ups, 15 squats)
Station 2 – Max Box Jumps (20”)
Station 3 – Max Dumbebell Devil’s Press
Station 4 – Max Calorie Row
Station 5 – Unbroken Battle Rope Slams
*Rest 2 minutes between rounds

Friday, June 9, 2017

Skill: 4 rounds
20 Sec. R-Elbow Side Plank
20 Sec. L-Elbow Side Plank
*Rest 20 seconds between rounds

Workout: 3 Rounds
:45 on/ :15 transition
1 Min Max Reps Pull-ups
1 Min Max Reps Push-ups
1 Min Max Calories Airdyne
1 Min Max Dumbbell Curls (35,25)
1 Min Max Kettlebells Swings (53,35)
1 Min Max Battle Rope
*Rest 2 minutes between rounds