Workout of The Day
On-Line Schedule
HOT NEWS
2010 Alaska Sectional Results
Mens:
1. Clay Hamilton
2. Josh Morales
3. Tony Reishus
Womens:
1. Jenn Gauer
2. Dawn Reishus
3. Rachel Canning
Thanks to all competitors, judges and volunteers for such a successful event!
3X5 OHS
"Ring and Swing"
21-15-9
Ring dips
Kettle bell swings 30%BW
Australian ring pull-ups
"Whirlwind"
100 Burpees for time stopping on the minute each minute to complete 10 Abmat butterfly situps. (starts on situps)
100 Double unders for time
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3-8-10
"Crossfit Total"
Work to 1 rep max for:
Dead Lift
Back Squat
Shoulder Press
Add total weight moved for score
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"Get-up!"
10 rounds for time
100 mountain climbers
10 Burpees
2 turkish get-ups w/ 20% Body Weight
Row - cal
10 yards lateral touches
Kettle Bell Swings 53/35 lb
Double Unders
-score total reps
Clean 2,2,1,1
"The Devil"
As many rounds as possible in 10 min.
6 - Chest to bar pull-ups
6- Rings Dips
6- Thruster w 135/95 lb
Push/Split Jerk - 2,2,1,1
Shoulder Press - 3x2
"Just Abs"
5 - Knees to elbows
10 - jack knives
15- Abmat sit-ups
20 - Bike abs
5 rounds for time
"Crush"
4 rounds through
1 min @ each station
Chest to bar pull-ups and rings dips
Rowing - cal
Thrusters 95/65lb
-add together total points
Shoulder Press - 5,4,3,2,1
Front Squat - 3x5
Bench Press - 5,4,3,2,1
60 seconds work, 30 seconds rest
-You get 60 seconds to complete the prescribed reps at each station, then you get anytime remaining in the 60 second work period to score points by maintaining a "hold" position. You earn 1 pt for every five seconds in the hold.
30,20,10 - Abmat Butterfly Sit-ups / Plank
21,14,7 - G/H Sit-ups / Bent Knee Hanging hold
30,20,10 - Stability ball leg under / Superman
21,14,7 - Knees to Elbows / Leg lift @ 18"
30,20,10 - Floor Wiper / Side Plank
21,14,7 - Russian Twist / Side Plank
Good Luck Mike
3 rounds for time:
10 Dead Lifts - 275/185 lb
50 Double-Unders
"Fran"
21-15-9
Thruster 95/65 lb
Pull-ups
"Power Total"
1 rep max in the following lifts
clean
jerk
snatch
Watts test on Rower (divide watts by 3)
add all 4 together for score
