Oct 232014
 
Crossfit logo

Pendlay Rows / Floor Press 5 – 5 – 5 – 5 – 5
Quickly alternate movements and use the same weight for each movement.
Adjust weights between sets with a goal of finding a maximum 5 rep weight you can handle for both movements.

then

For time:

30 shoulder to overhead (135/95)
30 front squats (115/75)
30 power cleans (95/65)

Oct 222014
 
Thursday 10.23.14

3 x ME 50% bodyweight strict to push press Rest thoroughly between sets. Post reps for each set. then 4 rounds for time (performed every 5 minutes): 30 second handstand hold 500m row 4 deadlifts (225/155)

Oct 212014
 
Wednesday 10.22.14

8 x (10 seconds holding and 20 seconds off) ring holds / chin over bar holds (alternate movements) On the last round, hold for a max effort. Post max effort time. then “Daniel” Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. 50 Pull-ups [...]

Oct 202014
 
Tuesday 10.21.14

3 x ME bodyweight back squats Rest thoroughly between sets. Post reps for each set. then NOT for time: Turkish Get Ups 3 – 3 – 3 – 3 For time or AMRAP: SealFit Man Maker Ladder (10/5)

Oct 192014
 
Monday 10.20.14

Jerk 3 – 3 – 2 – 2 – 1 Use the racks (and the jerk table when the weights get heavy) to practice the movement and try to set a 1RM. Post the weight for all five working sets. (in between sets) GHD 4 x 15 seconds No more than 15 seconds at a [...]