Monday, November 7, 2011

Out with the old and in with the new!  Our new web site is live.  Check out www.cfconstruct.com from now on to view the blog and to get any other information regarding CrossFit Construct. 

Saturday, November 5, 2011

Incline Bench Press
5-5-5-5

Then 3 rounds for time of the following 

400 meter run
21 kb swings
12 pull ups

Post wod
500 meter row time trial
3 sets of 12 ring rows

Friday, November 4, 2011

Friday 

5 sets of 10 back squats tempo 4020
use 50% of your one rep max

then for time


8   Wall Climb
15 Power Cleans
6   Wall Climb
12 Power Cleans
4   Wall Climb
9   Power Cleans
2   Wall Climb
6   Power Cleans

135/95 or 55 % of your one rep max power clean


Post:
3 x 12 weighted back extensions
tempo 3030

Wednesday, November 2, 2011

3 rounds of the following 

1.  Max BW Bench press

rest 2 minutes 
 
2.  Max reps pull ups


rest 2 minutes


Then for time 
3Rounds of the following
400M Run
20 KBS

Tuesday, November 1, 2011

Snatch skill work 3-3-3-3-3

12 min AMRAP of:
21 Box Jumps
120 Yard Farmers walk with kettle bell

Post:
100 DUs for time:

Monday, October 31, 2011

Find a new 3 rep max deadlift (3 attempts)

Complete the following:
*Begin performing 5 burpees. Then perform 5 burpees every minute on the minute.


21-15-9
Thruster
Pull ups

Post:
As many reps as possible in 3 sets of:
GHD sit ups

Friday, October 28, 2011

This Saturdays fundraiser "Barbells For Boobs"  will begin at 10 am.  Once you arive we will assign you to a heat and heats will run every 15 minutes until everyone has completed the workout.  We will be holding a raffle with all proceeds getting donated to MIA.  If you have any questions or need to come in at a certain time do to time constraints please feel free to email me with any questions.
Friday

8 sets of 3 thrusters
Rest 60 seconds use 50-55% of your one rep max

3 x 8 romanian deadlift

5 minutes for as many reps as possible of the following
5 squat jumps
10 pulls on the rower

Rest 3 minutes

3 minutes for as many reps as possible of the
5/5 single arm Russian kb swing
10 wall balls (20/14)

Post wod
50 ab mat sit ups