Entries from June 3, 2012 - June 9, 2012
Friday 6.09.12
Friday, June 8, 2012 at 11:02PM CrossFit Hope with Megan at 9.
copied and pasted from Hope.CrossFit.com:
“Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
click here to learn more about this event
Friday 6.08.12
Thursday, June 7, 2012 at 10:01PM Buy In: Row/run. 20 Reps: Bridges, Side-lying bridges, toes to bar, supermans, weighted hip bridges (use loaded barbell).
Deadlift (or Bench) 3 sets of 5
then:
8 Rounds for time of:
Row 250 meters. Done in teams of up to 4.
Thursday 6.07.12
Wednesday, June 6, 2012 at 10:25PM Buy In: Run/row. Mobility work/yoga 12 minutes.
Back Squat 3 sets of 5@80%
then:
"Mjölnir"
for time complete 21-15-9 reps of
Power snatches (75/115)
Burpees
post time to comments
15 minute time cap
Wednesday 6.06.12
Tuesday, June 5, 2012 at 10:54PM Buy In: Run/Row. Turf work- 40 meters: high knees, low knees, dirty knees (aka walking lunges), shuffle side step, cartwheels.
Complete Level 5 of the beep test. (if you can't make it to level 5, do your best)
Complete Level 8 of the beet test. (if you can't make it to level 8, do your best)
Complete Level 11 of the beep test. (if you can't make it to level 11, do your best)
minimal rest between efforts, (provided you make the prescribed work) sip of water, reboot the program and go. Let's say you can't make it beyond level 4. In that case you will get progressively more recovery time. again, show up and do your best. Cultivate an appreciation for how mental this is.
Tuesday 6.04.12
Monday, June 4, 2012 at 10:29PM Buy In: Run 400. Squat prep: Asian squat, Couch Stretch and Captain Morgan stretch (1 min./side x 2). Downdog progression x 3.
Front Squat 4 sets of 3@ 85%
then:
"Jan"
5 reps clean (full squat) and jerk (65/115)
5 pullups
10 rounds
20 minute time cap.
