20120831

Every 90 seconds for 15 minutes (10 total rounds):

21 Double-Unders
7 Pullups
3 Ground to Overhead

Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round.

1 minute AMRAP of Jerks @ 135/75#

-then (no break)-

100 Burpees for time.
*Perform 2 Power Cleans EMOM beginning after the first minute @ 135/75#.

10 minute cap on this effort.

-then (no break)-

1 minute AMRAP of Jerks @ 135/75#

Score is total # of jerks and time for burpees. You may split jerk or push jerk.

Modified from Outlaw Crossfit

20120829

Bad deadlift form on left, Good deadlift form on right

Meet at 0545 and 1700 @ Bldg 707

Dan Norwood will be coaching the AM

Deadlift-  20mins to find 3 rep max

Amrap 10 minutes

3 Handstand pushups

7 Box jumps

9 KB Swings 24/16

20120828

Meet at BLDG 707 @ 0545 and 1700

Tabata time

8 rounds of each excercise 20 sec of work, 10 sec rest

Pullups

Double unders/ Singles

Abmat situps

Wallballs

Burpees

20120827

Late post,  Sorry AM crew I got back around 2AM.  There was no way I was getting up at 5

Back Squat
7x5x5x5x3x3

WOD
AMRAP 6min
5 Burpees
5 Tire Flips
4 x 10m Sprints

20120823

Cherry picker

5,5,5,5,5,5 Deadlift

10 min amrap of:

10 pushups

7 Toes to bar

No workout on friday due to down day

20120822

10 press ,8 push press ,7 push jerk  with medium loads
3 press, 3 push press, 3 split/push jerk with heavy loads (all 3 sets should be different weight)

then

8 rounds of
5 burpee pullups
7 KB swings
25 double unders

20120821

Incorrect way to snatch

Day 2 of Outlaw

20 minutes to establish a 1RM Snatch.

-then-

Run 800m
75 Wall Balls 20/14#
Run 800m

For time.

20120820

Intro to Outlaw

7x2 Pause Front Squats

Pause 3 seconds at the bottom of your squat before coming up

rest 60 seconds between sets

then

5 Rounds for time

100m shuttle run of 10m increments

15 hand release pushups

10 hang squat clean thrusters 95/65

20120817

Run 5K !!!

We won't be meeting up tomorrow...if anyone wants to meet up then coordinate accordingly on the blog or Facebook.

Post time to comments

20120816

5 Rounds: 135/95
5 Deadlifts
5 Hanging Cleans
5 Push Press...now you can put down the bar

Penalty:  Every time you drop the bar (besides after you finish the Push Press) = 5 bar jump burpees

We will meet up at 0545 and 1700.

Post time to comments.

20120815

Single Leg Deadlifts
5-3-1 (each leg)

Then...

5 Rounds for Time

10 Burpees
10 Situps
10 Tire Flips

We will meet up at 0545 and 1700.

20120814

75 Squats
50 Pullups
20 Ring Dips
50 Squats
35 Pullups
15 Ring Dips
25 Squats
20 Pullups
10 Ring Dips

We will meet up at 0545 and 1700.

Post time to comments.

20120813

Mark Bell via Crossfit Football

1 RM Back Squat

Then...

Tabata Kettlebell

1 Round Swings

1 Round High Pulls

1 Round Snatch L

1 Round Snatch R

We will meet up at 0545 and 1700.

Post time and weight to comments.

20120810

5X3X1  Shoulder Press

Skill Work...
Pullups
Kipping Pullups
Weighted Pullups
Whatever you can do.

Meet up at 0545 and 1700 at 707.

Post weight to comments.

20120809

21-15-9-6-3
Front Squats 135/95
Knees to Elbows

Meet up at 707 at 0545 and 1700.

Post time to comments.

20120808

Deadlifts 5x5x5

Then...for time...
200 Doubleunders
3 Burpees on the min

Meet up at 1700 at 707.

Post weight and time to comments.

20120807

Meet at building 707 @ 1700

Chipper

50 Sledge hammer swings

50 Burpees

250 Double unders

100 Abmat situps

30 Tire flips

20120806

Meet at Bldg 707 @ 0545 and 1700

Strength: Thrusters 5x5x5x5x5

WOD: AMRAP 9 minutes of

7 Wallballs

7KB swings

20120803

Meet at Bldg 707 @ 1700hrs

Strength:  Backsquat 8x7x6x3x3x3

WOD: 5 rounds of 50 Double Unders, 7 Power Cleans 135/95

20120802

Strength: Press 10x8x7x5x5x5

Tabata Jumping lunges, pushups, wallballs and double unders