Back Off Week. Tuesday starts a new cycle, new DROM, new Warm-up. Front Squat 5-5-5 Rest 2 minutes between sets MetCon: Complete 7 rounds of: Plank Hold for Max Time Lunge, 100 ft. Post loads & times of Plank Holds to comments. Cage-free eggs, grass-fed pork sausage, organic zucchini, and spinach cooked in olive oil. [...]
Continue Reading »Blog Archives: January 2011
Handstand Push-ups, Squats, Pull-ups, Push-ups
Complete the following in order for max reps at each movement: 7 minutes Handstand Push-ups 5 minutes Squats 2 minutes Pull-ups 1 minute Push-ups *Clock will keep running during transition between exercises. **Feeling frisky? Wear a 20 lb. weighted vest, flak jacket, turnout gear, full duty gear, sling your weapon, or anything that weighs you [...]
Continue Reading »M.E. Snatch
Take 15 minutes to find today’s 1 rep max for the Snatch Rest as needed between attempts MetCon: Complete the cycle 7 times for 4 rounds of: One cycle is: Power Clean, 1 rep Front Squat, 1 rep Push Press, 1 rep Back Squat, 1 rep Push Jerk1 rep Rest 90 seconds between each round. [...]
Continue Reading »Weighted Pull-up
Weighted Pull-up 1-1-1-1-1 Rest 3-4 minutes between sets MetCon: As many rounds as possible in 15 minutes of: 1 Deadlift, 85% of 5 RM 1 Weighted Sprint, 20 yards 3 Deadlift, 85% of 5 RM 3 Weighted Sprints, 20 yards 5 Deadlift, 85% of RM 5 Weighted Sprints, 20 yards Post loads & number of [...]
Continue Reading »Clean & Jerk
Due to the possibility of inclimate weather and hazardous road conditions, please call or txt Matt at 270-498-1414 in the morning if you plan on attending the 6 AM class. Clean & Jerk (70% x 1, 75% x 1, 80% x 1) x 3 Rest 2 minutes between sets MetCon: Complete 5 rounds for time [...]
Continue Reading »Overhead Squat 5-3-1
Schedule Reminder: The Mon./Wed./Fri. 6 AM class is now open. Overhead Squat 5-3-1+ Rest 2-5 minutes between sets MetCon: Five rounds, each for time of: Row 500 meters 135 lb. Thruster, 7 reps Rest 3 minutes between rounds Post loads and times to comments section. Mid-line Stabilization What’s in your Meat, no really, what’s in [...]
Continue Reading »Stiff Legged Deadlift
Schedule Reminder: The Mon./ Wed./Fri. 6 AM class is now open. Stiff Legged Deadlift 5-5-5, add 5% from last week Rest 2 minutes between sets MetCon: Perform the following in order: Tabata Kettlebell Swings, 53 lbs. Rest 1 minute Tabata Burpees, jump 1 ft. above reach Post loads and Tabata Score (lowest rep) to the [...]
Continue Reading »Tag Team
Schedule Reminder: The Mon./Wed./Fri. 6 AM class starts January 24th. “Tea Bag” Teams of two must complete as many rounds as possible in 20 min. of: 50 lbs. Sandbag Sprint, 50 yards (weather permitting) 10 Sandbag Shoulder to Overhead, 50 lbs. 15 Squat Cleans, 50 lbs. (must stand up completely from Squat with bag) Only [...]
Continue Reading »Snatch 1 x 3
Snatch (70% x 1, 75% x 1, 80% x 1) x 3 Rest 2 minutes between sets *Novice reps and sets will posted on the gym whiteboard. MetCon: 100 Burpee Pull-ups for time. *Scaled versions will be posted on the gym whiteboard. Post loads and time to the comments section. You know him, you love [...]
Continue Reading »Weighted Pull-ups
Schedule Update: Due to inclimate weather the 6 PM class is cancelled for tonight. This also means the gym is closed for the remainder of the day/evening. Weighted Pull-up 3-3-3, add 5-10% from Jan. 6th Rest 2 minutes between sets MetCon: Perform three rounds of: 2 minute Dumbbell Hang Power Cleans, 35 lbs., max reps [...]
Continue Reading »Clean & Jerk
Clean & Jerk 60% x 3 x 4 Rest 2 minutes between sets MetCon: Three rounds for time of: 7 Turkish Get-ups, right side, 53 lbs. 7 Turkish Get-ups, left side, 53 lbs. 24 Push-ups *Scaled versions will be available on the gym whiteboard. Post loads and time to the comments section. “Exercise to stimulate, [...]
Continue Reading »Overhead Squat 3 x 3
Overhead squat 3-3-3+ Rest 2 minutes between sets MetCon: Three rounds for time of: 12 Lateral Jumps, 24 inch hurdle 12 Barbell Roll-outs Post loads and time to the comments section. One day closer to the Southeast Sectionals High Intensity vs Low Intensity. CrossFit is a high intensity training program that utilizes varied functional movements [...]
Continue Reading »Muscle-ups and Squats
Yes, we are Open today. Regular schedule. Stiff legged Deadlift 5-5-5+ Rest 2 minutes between. Perform three rounds for time of: 12 Muscle-ups 75 Squats *Scaled versions & substitutions will be available on the gym whiteboard. Post time to the comments section. “Willing to Fail, Prepared to Win.”
Continue Reading »Kettlebell Swings, Sledgehammer, Wall Ball, Sit-ups
Complete four rounds for max reps of: 60 seconds One Arm Kettlebell Swing, 53 lbs. 30 seconds Rest 60 seconds Tire Flips 30 seconds Rest 60 seconds Wall Ball 30 seconds Rest 60 seconds Anchored Sit-ups 30 seconds Rest *Scaled versions will be posted on the gym whiteboard. Post reps for each round and exercise [...]
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Snatch
Snatch 60% x 1 x 3, 65% x 1 x 2, 70% x 1 x 3 Rest 90 seconds between sets MetCon: Perform 10 rounds for time of: 3 Muscle Snatch, 40% of Snatch 5 Ring Dips 7 Knees to Elbows *Scaled versions will be posted on the gym whiteboard. Post loads and time to [...]
Continue Reading »Archer Pull-up
Archer Pull-up 5-5-5, ea. side Rest 2 minutes between sets MetCon: Perform 5 rounds of: Row 1 minute for calories Rest 30 seconds Post loads and total calories to the comments section. “It is not the mountain we conquer but ourselves.” ~ Edmund Hillary The Box Squat. I intended to talk about the Box Squat [...]
Continue Reading »In Honor
Even if you normally only train 2 or 3 times a week, please come on in today. It’s on us. We won’t count this workout off your normal training package. Just donate a $1 or any amount you wish to the CrossFit Northwest Tucson fund. Clean & Jerk (65% X 2, 70% x 2, 75% [...]
Continue Reading »Overhead Squat 5 x 3
Schedule Reminder: The Tues./Thurs. 6:30 pm class is now Open Gym only. Overhead Squat 5-5-5+ Rest 2 minutes between sets. MetCon: Tabata Sit-ups, and Tabata Handstand Push-ups *20 seconds work, 10 seconds rest. Switch between exercises during rest period. Post loads and Tabata scores (lowest rep) to the comments section. “For changes to be of [...]
Continue Reading »Stiff Legged Deadlift
Roads to the gym are open, however by this evening they could ice over. Please use care when driving. Stiff Legged Deadlift 5-5-5 Rest 2 minutes between sets MetCon: Split “Fran” Perform five rounds, each for time of: 95 lb. Thruster, 9 reps Pull-ups, 9 reps *Rest 30 seconds between rounds. Post loads and times [...]
Continue Reading »Football Gone Bad
Three 1 minute rounds of: 75 lb. Thrusters Box Jumps, 21 inch box Push-ups Double-unders Row (calories) *Rest 1 minute between rounds. **Move through each of the five stations after one minute. One point is given for each rep except on the rower where each calorie is one point. “Some people dream of great accomplishments, [...]
Continue Reading »Barski Snatch
Barski Snatch 50% x 1 x 3 Rest 2 minutes between sets MetCon: Complete 6 rounds for time of: 3 Hang Power Cleans, 80% of BW Jump Rope Run, 100 reps Post loads and time to the comments section. No rest of the weary. Zach, home on a break after making Selection. The Hi-temp Hybrid [...]
Continue Reading »Weighted Pull-up
Schedule Reminder: The Tues/Thurs. 6:30 pm class is now Open Gym only. Weighted Pull-up 5-5-5 Rest 2 minutes between sets MetCon: As many rounds as possible in 15 minutes of: One round consists of- 1 Turkish Get-up, 53 lbs., ea. side 5 Wall Ball Shots, 20 lb. ball, 10 ft. target 3 Turkish Get-up, 53 [...]
Continue Reading »Clean & Jerk
Clean & Jerk 70% x 2 x 5 Rest 2 minutes between sets MetCon: Perform five rounds for time of: Run 400 meters 25 Kettlebell Swings, 53 lbs. Post loads and time to the comments section. Shar working on her Towel Pull-ups. Catching up. Hey guys I’m a little behind after the vacation but I [...]
Continue Reading »Overhead Squat and "Barbara"
Schedule Update: The Tues./Thurs. 6:30 PM class is now an Open Gym only. Overhead Squat 5-5-5 Rest 2 minutes between sets MetCon: Perform five round each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest 3 minutes between each round. Post loads and time to the comments section. “For a man to [...]
Continue Reading »Jumping Jacks and 1 Mile Run
Schedule Reminder: Gym is closed today. We re-open Tuesday at Noon. 250 Jumping Jacks for time, then Run 1 mile for time If you rest at any time, do a Squat & hold it at the bottom until you are ready to continue Post times to the comments section. “Failure teaches success” – Japanese Proverb [...]
Continue Reading »Happy New Year
Schedule Reminder: Gym closed from Dec. 30th – Jan 3rd. Perform 10 rounds for time of: 10 Push-ups 10 Sit-ups 10 Squats Post timt to the comments section. Happy New Year from all of us at CrossFit CFT. Post well wishes to the comments section.
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