Weighted Chin Ups 4 x 8
Close Grip Bench 4 x 8 (Tempo 40x1)
Then 5 Rounds for time of the following
5 push press (115/75 or 60% of your one rep max)
10 KB Swings
15 Burpees
Post wod
3 x 5 sots press (single arm with a KB)
Tuesday, May 31, 2011
Monday, May 30, 2011
Saturday, May 28, 2011
Friday, May 27, 2011
2011 regionals workout
21-15-9 reps of the following
Deadlifts (80% of your one rep max)
Box jumps (30/24)
Post wod
3x8 split squats
Remember to stop in tonight at seven pm join in a partner workout with CrossFit Bloomington-Normal. All are welcome and feel free to bring anyone you would like with you as well. Also this Saturday stop in for another regional workout. See how you stack up against the regional competitors.
21-15-9 reps of the following
Deadlifts (80% of your one rep max)
Box jumps (30/24)
Post wod
3x8 split squats
Remember to stop in tonight at seven pm join in a partner workout with CrossFit Bloomington-Normal. All are welcome and feel free to bring anyone you would like with you as well. Also this Saturday stop in for another regional workout. See how you stack up against the regional competitors.
Thursday, May 26, 2011
Wednesday, May 25, 2011
Tuesday, May 24, 2011
Tuesday May 24
3 rounds for time of the following
10 front squats
10 burpees
10 box jumps
Mens divisions
165 pound front squat / 30 inch box jump
105 pound front squat / 24 inch box jump
Women's divisions
95 pound front squat / 20 inch box jump
65 pound front squat / 16 inch box jump
Challenge 1 prizes
Mens and women's winner will receive one month free crossfit
Runner up in each division will receive a 50 dollar gift card
3 rounds for time of the following
10 front squats
10 burpees
10 box jumps
Mens divisions
165 pound front squat / 30 inch box jump
105 pound front squat / 24 inch box jump
Women's divisions
95 pound front squat / 20 inch box jump
65 pound front squat / 16 inch box jump
Challenge 1 prizes
Mens and women's winner will receive one month free crossfit
Runner up in each division will receive a 50 dollar gift card
Monday, May 23, 2011
Monday-
Today is day one of the May Challenge. No need to sign up just show up Monday and Tuesday of this week and work out. For more information check out the link on the right.
10 minutes to complete 2 tasks
1 rep max power clean and jerk
Max reps of strict pull ups
The clock will start and you will have ten minutes to complete as many pull ups as you can and record a 1 rep max clean and jerk. During the ten minutes you can work as long (or as little) as you wish on either exercise. One point per pound and one point per pull up. Record your total score
Today is day one of the May Challenge. No need to sign up just show up Monday and Tuesday of this week and work out. For more information check out the link on the right.
10 minutes to complete 2 tasks
1 rep max power clean and jerk
Max reps of strict pull ups
The clock will start and you will have ten minutes to complete as many pull ups as you can and record a 1 rep max clean and jerk. During the ten minutes you can work as long (or as little) as you wish on either exercise. One point per pound and one point per pull up. Record your total score
Friday, May 20, 2011
Wednesday, May 18, 2011
Wednesday
400 meter run
40 wall balls
40 kb swings
400 meter run
30 wall balls
30 kb swings
400 meter run
20 wall balls
20 kb swings
400 meter run
10 wall balls
10 kb swings
Kb swings are sinlge arm russian kb swings. Split reps each round in half, so the round of 40 would 20 swings with the left and then 20 swings with the right. Partition as needed. Weight for the wall ball is 20/14 and the kb is 1.5/1.
Post wod
40 ghd sit ups
Hip mobility drills
400 meter run
40 wall balls
40 kb swings
400 meter run
30 wall balls
30 kb swings
400 meter run
20 wall balls
20 kb swings
400 meter run
10 wall balls
10 kb swings
Kb swings are sinlge arm russian kb swings. Split reps each round in half, so the round of 40 would 20 swings with the left and then 20 swings with the right. Partition as needed. Weight for the wall ball is 20/14 and the kb is 1.5/1.
Post wod
40 ghd sit ups
Hip mobility drills
Tuesday, May 17, 2011
Monday, May 16, 2011
Dead lift
Advanced 3x5 (80% of your one rep max)
Beginner 5-5-5
Then 8 minutes for as many rounds as possible of the following
5 power cleans
10 pull ups
15 air squats
Post workout
3x8 weighted good mornings
3 minute plank hold (partition as needed)
CHECK OUT TUE UPDATE TO THE MAY CHALLENGE. NO NEED TO SIGN UP JUST SHOW UP.
Advanced 3x5 (80% of your one rep max)
Beginner 5-5-5
Then 8 minutes for as many rounds as possible of the following
5 power cleans
10 pull ups
15 air squats
Post workout
3x8 weighted good mornings
3 minute plank hold (partition as needed)
CHECK OUT TUE UPDATE TO THE MAY CHALLENGE. NO NEED TO SIGN UP JUST SHOW UP.
Saturday, May 14, 2011
Friday, May 13, 2011
Wednesday, May 11, 2011
Tuesday, May 10, 2011
Monday, May 9, 2011
Sunday, May 8, 2011
Saturday, May 7, 2011
Friday, May 6, 2011
Thursday, May 5, 2011
Rest / Make Up Day
2011 May Challenge
Saturday May 21st starting at 1pm.
PART ONE
10 minutes to record a score, one point per pound and one point per pull up
1. max power clean and jerk
2. reps of strict pull ups
PART TWO
3 rounds of the following for time
10 front squats
10 burpees
10 box jumps
- ten minute rest between part one and two
-Bar must start on the ground for the front squats.
-entire foot must land on box
Mens divisions
165 pound front squat/30 inch box jump
115 pound front squat/24 inch box jump
Womens division
95 pound front squat/20 inch box jump
55 pound front squat/16 inch box jump
-No cost to enter and prizes will be given for best performance and most improved.
-Sign up sheets for heats will be posted next week
2011 May Challenge
Saturday May 21st starting at 1pm.
PART ONE
10 minutes to record a score, one point per pound and one point per pull up
1. max power clean and jerk
2. reps of strict pull ups
PART TWO
3 rounds of the following for time
10 front squats
10 burpees
10 box jumps
- ten minute rest between part one and two
-Bar must start on the ground for the front squats.
-entire foot must land on box
Mens divisions
165 pound front squat/30 inch box jump
115 pound front squat/24 inch box jump
Womens division
95 pound front squat/20 inch box jump
55 pound front squat/16 inch box jump
-No cost to enter and prizes will be given for best performance and most improved.
-Sign up sheets for heats will be posted next week
Wednesday, May 4, 2011
Tuesday, May 3, 2011
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