CrossFit Rising

February 24th, 2012

Jerk 1-1-1

    then...

 

As many rounds as possible in 15 minutes:
7 push press, 135# / 95#
10 overhead squats, 135# / 95#
15 sit-ups

 

Post loads, rounds completed, and hate mail to comments.

 

February 23rd, 2012

Back Squat 5 x 5

    then...

 

Tabata kettlebell swings, 24kg /16kg

 

Post loads, reps completed, and hate mail to comments.

February 22nd, 2012

5 rounds for time:
12 burpees
12 handstand push-ups

 

Post times and hate mail to comments.

February 21st, 2012

3 rounds for time:
15 kettlebell snatches left hand, 16kg / 12kg
15 sit-ups
15 kettlebell snatches right hand, 16kg / 12kg

 

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February 20th, 2012

Clean & Jerk skill work

    then...

 

E.M.O.T.M. for 10 minutes 3 c&j at 75% of 1 R.M.

 

Post loads and hate mail to comments.

February 18th, 2012

Mystery Workout

February 17th, 2012

Overhead Squat 3-3-3-3-3

    then...

 

Pull-up Ladder 

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.  Use as many sets each minute as needed.

 

Post loads, rounds completed, and hate mail to comments.

Compare to January 3rd, 2012.

February 16th, 2012

Press 3-3-3-3-3

 

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February 15th, 2012

Back Squat 5 x 5

    then...

 

for time:
50 box jumps

 

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February 14th, 2012

for time:
40-30-20-10
burpees
kettlebell swings, 24kg / 16kg

 

Post times and hate mail to comments.