5K run — 33:14.
Archive for February, 2016
Sunday 2016.02.28
February 29, 2016Friday 2016.02.26
February 27, 2016Level 2
Friday Night Lights
CrossFit Games Open 16.1
20 Minute AMRAP:
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
196.
Wednesday 2016.02.24
February 24, 2016Gymnasticals
AMRAP in 20 mins:
1 false grip pull-ups, 3s eccentric, 5s false grip hang
1 false grip eccentric, 10s
2 ring dips, 3s eccentric
6 rounds.
5×5 blue band transitions
Tuesday 2016.02.23
February 23, 2016Level 2
Gymnastics
3 Rounds:
3 Segmented Wall Climbs
5 Around-The-Worlds
Metcon
21-15-9 Reps For Time:
Hollow Rock
Kettlebell Swing, 24/16
Row, for calories
4:57.
Sunday 2016.02.21
February 21, 2016Gymnasticals
AMRAP in 20 mins:
1 false grip pull-ups, 3s eccentric, 5s false grip hang
1 false grip eccentric, 10s
2 ring dips, 10s
5 rounds.
Level 2
Social Sunday
As A Team Of 2, For Time —
100 Ring Push-Ups
Complete 5 V-Ups every time you break.
100 Ring Rows
Complete 10 Hollow Rocks every time you break
16:30. With Mike! Rings probably 12″ from surface for push-ups, 3′ off ground for RR.
Gymnastics Part Deux
5×5 green band transitions, 90s rest
5×5 Cuban rotations (10#), 90s rest
Friday 2016.02.19
February 20, 2016Level 2
Metcon
CrossFit Games Open 15.4
8-Minute AMRAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
33.
Thursday 2016.02.18
February 18, 2016Gymnasticals
AMRAP in 20 mins:
1 false grip pull-ups, 3s eccentric, 5s false grip hang
1 false grip eccentric, 10s
2 ring dip eccentric, 10s
5 rounds.
Level 2
Gymnastics
3 Rounds:
60 Second Hollow Hold
60 Second Handstand Hold
30 Second Crow Position Hold
Metcon
8x200m Row Sprints
10:00 no partner — rested what I rowed (approx 0:40 per round)
Tuesday 2016.02.16
February 16, 2016Level 2
Strength
Push Press (5×3)
125.
Metcon
AMRAP in 20 Minutes:
10 Pistols
20 Burpees
30 Double-Unders
6 (band scaled pistols)
Monday 2016.02.15
February 15, 2016Level 2
Gymnastics
AMRAP in 15 minutes:
1 false grip pull-ups, 3s eccentric, 5s false grip hang
1 false grip eccentric, 10s
2 ring dip, 3s eccentric
4 rounds (last ring dip was a negative)
ALL LEVELS CASH OUT
3×5 Cuban Rotations
2×10#
Metcon
EMOM For 10 Minutes:
1 Power Clean
1 Squat Clean
1 Front Squat
115, 125, 135, 140, 145, 150, 150, 150, 150, 150.
Gymnastics Part Deux
5×5 green band transitions, 90s rest
3×5 Cuban rotations (10#), 90s rest
Saturday 2016.02.13
February 13, 2016Gymnasticals
AMRAP in 20 mins:
1 false grip pull-ups, 3s eccentric, 5s false grip hang
1 false grip eccentric, 10s
1 ring dip, 3s eccentric
1 ring dip eccentric, 10s
5×5 green band transitions, 90s rest
5×5 Cuban rotations (10#), 90s rest
Note: deload every 3rd session with 40% volume at harder variant.