Saturday 2016.12.03

December 3, 2016

“Gymnastical Buns of Steel”

5 Rounds For Time:
10 Russian Kettlebell Swings, 24kg
1 Eccentric Chin-Up, 5s / 1 Dip (alt.)
15 Russian Kettlebell Swings
2 Eccentric Chin-Ups, 5s / 2 Dips (alt.)
25 Russian Kettlebell Swings
3 Eccentric Chin-Ups, 5s / 3 Dips (alt.)
50 Russian Kettlebell Swings
1:00 Rest

35:11. UB except last 50 – 25/5/20. No chalk!


Friday 2016.12.02

December 2, 2016

Basic Training

10:00 Partner AMRAP:
100m SA KB Farmers Carry, 32kg
KB Swings, 16kg

Deck of Cards
Sit-Ups
Burpees
Lunges
Banded Good Mornings


Wednesday 2016.11.30

November 30, 2016

CrossFit Level 2

Ladies Night: ‘Mary’

AMRAP in 20 Minutes:
5 Handstand Push-Ups
10 Pistols (5-L / 5-R)
15 Pull-Ups

6+3. Sub single-arm kettlebell swings for pistols; Box HSPU from toes to 1 abmat.


Tuesday 2016.11.29

November 29, 2016

CrossFit Level 2
Strength
5 Rounds for Quality:
10 Bulgarian Split Squats, each leg
10 DB Bench Presses
10 Transverse Box Jumps,
alternating sides
2:00 Rest

BBS – 25×2 all sets.
Bench – 25×2, 30×2, 35×2, 40×2, 45×2.
TBJ – sub 3x10s eccentric C2B chin-ups

Metcon
AMRAP in 12 Minutes:
Partner Max Rep Ball Slam, alternate each 1:00

105. (Solo.)


Monday 2016.11.28

November 28, 2016

CrossFit Level 2
Strength

2-2-2-2-2 Push Press
83, 88, 93, 98 (1/F), 98 (1/F).

AMRAP in 7 Minutes for Quality:
7 Ring Rows or Inverted Barbell Rows
7 Paralette Push-Ups
7 V-Ups

4 rounds.


Saturday 2016.11.26

November 26, 2016

“Eastern European Buns of Steel”
with Bitches!

5 Rounds For Time:
10 Russian Kettlebell Swings, 20kg
2 Bulgarian Split Squats, 2×25#, each leg
15 Russian Kettlebell Swings, 20kg
3 Bulgarian Split Squats, 2×25#, each leg
25 Russian Kettlebell Swings, 20kg
4 Bulgarian Split Squats, 2×25#, each leg
50 Russian Kettlebell Swings, 20kg
1:00 Rest

29:50.


Tuesday 2016.11.22

November 22, 2016

CrossFit Level 2
Metcon
For Time:
1000m Row
12 Toes-To-Bar
21 Box Jumps, 30/24″
750m Row
12 Toes-To-Bar
21 Box Jumps
500m Row
12 Toes-To-Bar
21 Box Jumps
250m Row
12 Toes-To-Bar
21 Box Jumps

20:34. Sub 20kg American KBS for Box Jumps.


Monday 2016.11.21

November 21, 2016

CrossFit Level 2
Metcon: “Big Clean Complex”
6 Rounds for Quality:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
1 Push Press
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
1 Push Jerk
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk

65, 77, 99, 121, 77(Power)


Saturday 2016.11.19

November 19, 2016

Competition Class

BB/Conditioning
0:00-10:00
3 Mile Assault Bike
AMRAP American KB Swing, 24kg
10:00-13:00
Rest
13:00-20:00
1.5 Mile Assault Bike
AMRAP KB Snatch, Alternating Arms, 16kg
20:00-23:00
Rest
23:00-27:00
0.75 Mile Assault Bike
AMRAP Goblet Squat, 16kg

24/48/24.

Gymnastics / Conditioning

20-15-10 Repa For Quality / Time:
C2B Pull-Ups
Burpee-Step-Ups, 20″
Bulgarian Split Squats, Each Leg

20:04.


Friday 2016.11.11

November 11, 2016

Post-Election Beat-Down

EMOM for 18 Minutes:
13 Calorie Row
AMRAP Push-Ups
13 Calorie Row
AMRAP GHD Sit-Ups
13 Calorie Row
AMRAP Burpees

Push-Ups: 15, 15, 15
GHD: 16, 15, 15
Burpees: 12, 12, 12.