CrossFit Construct

Friday, May 24, 2013

Derek — Fri, 24 May 2013 03:00:16 +0000

Jeff getting after some cleans. Make sure you check out the team at regionals this year at Navy Pier. Its coming up quick so grab some tickets now at games.crossfit.com. If you have never been to a competition, then this is your chance to check one out!

Friday

A1- Hang Power Clean (tempo 40×0)
3-3-3-3-3 (with this tempo, start form the hang position and walk the bar down for 4 seconds to just below the knee then clean)

A2- Lunge (bar held in front rack position)
5-5-5-5-5 (5 reps with each leg, alternate each rep)

Then for time:

800 meter run
50 Thrusters (45/35)
30 Pull Ups

Post Workout
Pick a Post !

Thursday, May 23, 2013

Derek — Thu, 23 May 2013 13:19:48 +0000

A1 – 50 foot Stone carry (cradle) A2 – 50 foot Stone carry (shoulder) A3 – 50 foot Prowler push Move from one, two, and three with no time constraints. Pick the heaviest weights posible for each movement. Complete 10 … Continue reading →

Wednesday, May 22, 2013

Derek — Wed, 22 May 2013 03:20:38 +0000

Todays Schedule
6am,7am,9am CrossFit
12pm,4pm,5pm,6pm,7pm,8pm Crossfit
7pm – Free intro to CrossFit (by appointment only)

Every 5 minutes start one round of the following. During each round you will have 3 minutes to work and two minutes to rest.

Rounds 1,3,and 5 perform the following
400 meter run
10 Thrusters (95/65)
Max effort American KB Swings (with remaining time)

Rounds 2,4, and 6 perform the following
200 meter run
10 Power Snatch (95/65)
Walking Overhead Lunge (use same KB as the first)

Post Workout:
Pick a post

Tuesday, May 21, 2013

Derek — Tue, 21 May 2013 03:00:37 +0000

Todays Schedule:
6am 9am Crossfit
4pm,5pm,6pm,7pm CrossFit
7pm Olympic Lifting
YOGA AT 8pm is Canceled until further notice

Tuesday-
1 rep max Clean and Jerk
15 minutes to establish a 1 rep max clean and jerk.

Then for time
5 rounds of the following

5 Shoulder to Overhead (heavy, workout should be between 8 and 12 minutes long)
10 Burpees

Post Workout
Pick a Post

7pm Olympic Lifting Class
A1 – 3 position clean, work up to max effort
B1 – Behind the neck push press 3-3-3-3

Monday, May 20, 2013

Derek — Mon, 20 May 2013 10:58:37 +0000

A1- For Time 20 Pull Ups 40 Wall Ball 60 Kb Swings 40 Wall Ball 20 Pull Ups 800 meter run B1- Back Squat 3 x 10 at tempo 31×0 C1- Good Mornings (wide stance) 3 x 10 at tempo … Continue reading →

Saturday, May 18, 2013

Derek — Sat, 18 May 2013 04:32:27 +0000

Todays Schedule:
8am – Yoga With Alyson
9am – Free Intro Session
10am – Beginners on ramp course
9,10,11am Crossfit
(No Olympic Lifting today)

Saturday
A1 – Bench Press 8-8-8-8 at tempo 20×0 and rest 60 seconds

A2 – Bent Over Plate Row 15-15-15-15 at tempo 1010 and rest 60 seconds

Then every 4 minutes complete one round of the following for 20 minutes

400 meter run
10 Push Press (95/65)
10 TTB

Post Workout
Pick a Post off of the board

Friday, May 17, 2013

Derek — Fri, 17 May 2013 03:00:56 +0000

A1- Front Squat
5-5-5-5 rest 90 seconds (1st rep of each set will have a full 5 second pause at the bottom. The remaining 4 reps will all be at tempo 10×0.)

A2- Zercher Good Mornings
5-5-5-5 rest 60 seconds (use tempo 3010)

3 rounds of the following for time:

15 Double KB Clean and Jerk (heavy)
10 Pull Ups
10 Burpee box jumps

Post Workout:
Pick a Post from the board

Wednesday, May 15, 2013

Derek — Wed, 15 May 2013 10:56:36 +0000

For Time:

5 Rounds of the following

800 Meter Run
30 KB Swings (Russian)
20 Wall Ball Shots (20/14)

Post Workout:
Pick a post!

Tuesday, May 14, 2012

Derek — Tue, 14 May 2013 03:52:57 +0000

Todays Schedule
6am,9am CrossFit
4pm,5pm,6pm,7pm CrossFit
7pm Olympic Lifting
8pm Yoga

Tuesday-
A1 – Power Snatch
2 reps every minute for ten minutes. Increase weight each round and shoot for max weight with perfect form.

B1 – Strict Chin Up
5-5-5-5 and rest 90 seconds between sets. Again shoot for max weight each round.

Then 10 minutes for as many rounds as possible of the following
2 Wall Walks
6 TTB
12 Kb Snatch (4/4, 55/35)

Post Workout:
Pick a post

7pm Olympic Class
3 position Snatch-
find a max effort 3 position snatch

Monday, May 13, 2013

Derek — Mon, 13 May 2013 03:00:01 +0000

A1 – One time through the following complex every 4 minutes for 20 minutes

“Bear Complex”
1- Power Clean
1- Front Squat
1- Shoulder to Overhead
1- Back Squat
1- Shoulder to Overhead

Each time complete the above sequence 5 times without pausing on the ground. You are allowed to rest in the hang position, overhead, and on the front or back rack position. Your score will be the average of your highest 3 successful attempts.

B1 – 50 Burpees for time

Post Workout:
Pick a Post off of the board