| 6 Rounds | |
| 1 min work / :30 sec rest | |
|
Max Chest to bar pull ups
|
|
| 8 Rounds, rest :30 sec between rounds | |
| 100m Run | |
| 12 KBS | |
| 6 Thrusters (135/95) | |
5/19/15
| Push Press | |
| 5 x 3 @ 85% | |
| 7 RFT | |
| 7 Power Snatch (135/95) | |
| 7 Box Jumps (30/24) | |
5/18/15
| Back Squat | |
| 5 x 3 @ 85% | |
| Every 2 mins for 4 rounds | |
| 15 Pull Ups | |
| 30 Push Ups | |
| 45 Double Unders | |
5/15/15
5 Rounds
1 min work / :30 sec rest
Max HSPU from deficit
AMRAP 8
Curtis P (Choose % of body weight) 50% 75% 100%
Memorial Day Murph
On Memorial Day we will be joining our friends at CrossFit Imperial Valley for the Murph Challenge. The event starts at 9am, so we will leave CFY at 7:30am to allow travel time and warm-up upon arrival. There will be a sign up sheet in the box so we can have an idea of how many wish to attend. Following Murph we will have lunch at Burgers and Beer.
5/14/15
| Front Squat OR make up Back Squat | |
| 3 x 3 @ 85% | |
| EMOTM 10 -15 | |
| Snatch | |
| Go for max weight! | |
5/13/15
| 5 Rounds | |
| 1 min work / :30 sec rest | |
| Max Chest to bar pull ups | |
| AMRAP 10 | |
| 10 Deadlifts (choose weight) | |
| 5 Wall walks | |
5/12/15
| Push Press | |
| 3 x 3 @ 85% | |
| EMOTM 15 | |
| 1. 15 Wallballs | |
| 2. 10 Burpee Box Jump Overs | |
| 3. 5 Muscle Ups | |
5/11/15
| Back Squat | |
| 3 x 3 @ 85% | |
| 30 Clean & Jerks @ 155/105 | |
| Start every minute with 20 double | |
| unders. | |
| **12 Minute time cap | |
5/8/15
4 Rounds
1 min work / :30 Rest
Max HSPU
4 RFT
5 – deadlifts (365/245)
7 – Muscle Ups
5/7/15
Front Squat or Back Squat
5 x 6 @ 80%
EMOTM 10
Snatch + 2 OHS
5/6/15
4 Rounds
1 min work / :30 rest
max chest to bar pull ups
For time:
100 Double Unders
50 Wallballs
50 KBS
50 Box Jumps
100 Double Unders
5/5/15
Push Press
5 x 6 @ 80%
10 RFT
3 – Power Cleans
5 – HSPU
5/4/15
Monday
Back Squat
5 x 6 @ 80%
AMRAP 3
8 Chest to Bar Pull Ups
20 Double Unders
AMRAP 3
10 Push Ups
20 Double Unders
AMRAP 3
12 Air Squats
20 Double Unders
5/1/15
| 5 Rounds | ||
| :45 sec work / :30 sec rest | ||
| Max HSPU from deficit | ||
| 35, 25, 15 | ||
| Wallballs | ||
| Deadlifts (225/155) | ||
| TTB | ||
4/30/15
| Front Squat OR make up Back Squat | |
| 5 x 5 @ 80 |
|
| Hang Snatch + 2 Snatch Balance | |
| 10 Sets increasing weight | |
4/29/15
| 5 Rounds | |
| :45 sec work / :30 sec rest | |
| Max Chest to bar pull ups | |
| 5 RFT | |
| 7 – 2-press thruster (115/80) | |
| 9 – Box Jumps | |
| 100m Sprint | |
4/28/15
| Push Press | |
| 5 x 5 @ 80 |
|
| 8 Rounds for max reps | |
| :30 hang squat cleans (135/95) | |
| :30 bar over burpees | |
| :30 Rest | |
4/27/15
| Back Squat | |
| 5 x 5 @ 80% | |
| AMRAP 10 | |
| 5 C2B Pull Ups | |
| 10 KBS | |
| 20 Double Unders | |
4/23/15
| 6 Rounds | ||
| :30 sec work / :30 sec rest | ||
|
Max HSPU from deficit
|
||
| AMRAP 14 | ||
| 10 Thrusters (135/95) | ||
| 20 Pull Ups | ||
| 30 Lunges | ||
4/23/15
| Front Squat OR make up Back Squat | |
| 5 x 4 @ 80% | |
| Power Snatch + Hang Snatch + Snatch Balance | |
| 10 Sets increasing weight | |
4/22/15
| 6 Rounds | |
| :30 sec work / :30 sec rest | |
| Max Chest to bar pull ups | |
| 10 Rounds | |
| 50m sprint | |
| 50m sled pull | |
4/21/15
| Push Press |
| 5 x 4 @ 80% |
| Ladder 10 |
| 2, 4, 6, 8, 10, etc… |
| Pistols |
| Push Ups |
4/20/15
| Back Squat | |
| 5 x 4 @ 80% | |
| AMRAP 5 | |
| 3 – Clean and Jerk 205/140 | |
| 30 Double Unders | |
4/17/15
| Gymnastic benchmark | |||
| Max HSPU in 3 minutes from a deficit | |||
| AMRAP 12 | |||
| 30 Pull Ups | |||
| 30 Deadlifts (225/155) | |||
| 30 Deficit burpees | |||
4/16/15
| Front Squat OR make up Back Squat | |
| 5 x 3 @ 80% | |
| Power Snatch + Hang Snatch | |
| EMOTM 10 | |
4/15/15
| Gymnastic benchmark | |
| Max Chest to bar pull ups in 3 minutes | |
| 3 RFT | |
| 30 Box Jumps | |
| 20 TTB | |
| 10 Pistols | |
4/14/15
| Push Press |
| 5 x 3 @ 80% |
| AMRAP 10 |
| 5 – Deadlift (115/75) |
| 5 – Hang Power Clean |
| 5 – Front Squat |
| 5 – Push Press |
| 5 – Back Squat |
4/13/15
| Back Squat | |
| 5 x 3 @ 80% | |
| 21, 15, 9 | |
| Wallballs | |
| KBS (70/53) | |
| Run 250m after each round | |
4/10/15
Intensity is the Key!!!
Find 2 Rep Max Thruster
Then:
AMRAP 8
12 Pull ups
10 Deadlift (155/105)
8 Shoulder to Overhead
One of the advantages of Crossfit is its improved ability to lose fat.
Researchers in Canada (from the Physical Activity Sciences Laboratory at Laval University, Québec) have previously found that higher intensity training produced metabolic adaptations that greatly favoured the process of lipid oxidation (fat oxidisation) compared to steady, moderate cardio.
That ideas has been echoed by research conducted at the Exercise Physiology Laboratory at Purdue University, which found that this form of high intensity training increases post-exercise energy expenditure through increased metabolism in Post Exercise Oxygen Consumption (EPOC).
This “after burning” effect on calories (and fat) works because the oxygen requirements of exercise were not met during high intensity training. It means that when you’ve finished at the gym and are sitting at home, there are millions of physiological reactions occurring in the body requiring calories, hence the increased metabolism.
– BY ROSS EDGLEY 08 APRIL 15 (GQ British)