Archive | Uncategorized RSS feed for this section

Crossfit: benchmark workouts (the power girls)

15 Jun

Fran: As fast as possible (21 reps-15-9)

  1. Barbell Thruster
  2. Pull Up

Men: 95 LB Thruster

Women: 65 LB Thruster

Diane: As fast as possible (21 reps-15-9)

  1. Deadlift
  2. Handstand Push Up

Men: 225 LB  Deadlift

Women: 155 LB Deadlift

Elizabeth: As fast as possible (21 reps-15-9)

  1. Power Clean
  2. Ring Dips

Men: 135 LB Power Clean

Women: 85 LB Power Clean

crossfit_female_overhead

Advertisements

WOD: Friday June 14th (Deadlift-Ovr Head-Handstand)

14 Jun
  • A1:Deadlift @ 90%  3 RM— AMRAP 2:00 (as many reps as possible)
  • B1:Overhead Press @ 90% 3 RM– AMRAP 2:00 (as many reps as possible)

MET CON: (as fast as possible)

  • DEADLIFT @ 80% 3 RM   (21-15-9-5)
  • HANDSTAND HOLD (2:00-1:30-1:00-:30)

IMG-20130614-00560

STRENGTH TEST (2/4) BENCH PRESS

13 Jun

BASIC STRENGTH TEST–BENCH PRESS (2/4)

BENCHMARKS:

 MEN:  115 LB (1 x 35 plate each side)

WOMAN: 65 LB (1 x 10 plate each side)

————————————————————–

 NOTES:

 AMRAP 3:00 (as many reps as possible)

——————————————————————-

HOW TO BENCH PRESS CLICK HERE

USING DUMBBELLS?      CLICK HERE

Peterborough-20130611-00545

WOD Tues.June 11th 2013 (Squat + Horizontal Push)

10 Jun

STRENGTH:

A1: Back Squat @ 85% Max @ 2:00 (as many reps as possible in 2:00)

B1: Bench Press@ 85 % Max @ 2:00 (as many reps as possible in 2:00)

MET CON:

*Switch exercise every 2:00 (6 rounds/12:00 total)

**RX’d at NO REST between rounds

———————————————————————–

2:00 Push Up

2:00 Squat Jump

2:00 Bear Crawl

2:00 Split Jump

2:00 Push Up

2:00 Squat Jump

Abdullah

Im BACK!!!!

10 Jun

Ive taken a long time off but have found the inspiration to start blogging again. Thanks to anyone that has checked the project out thus far.

–Alex 

tumblr_m1k3meHK4M1qlrgoxo1_500