Tabata
8 Rounds 20 Seconds Max Jumping Lunge 10 Seconds Rest 20 Seconds Max Dumbbell Shoulder Press - Floor @ 25% max in each hand 10 Seconds Rest 20 Seconds Max Land Mines Twist @ 25% Max Snatch 10 Seconds Rest Recovery: 21-15-9 Kettle Bell Swings Wall Balls Confirmed: The Milky Way's monstrous black hole
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12/23
Tabata 8 Rounds 20 Seconds Max Jumping Lunge 10 Seconds Rest 20 Seconds Max Dumbbell Shoulder Press - Floor @ 25% max in each hand 10 Seconds Rest 20 Seconds Max Land Mines Twist @ 25% Max Snatch 10 Seconds Rest 12/24 Christmas Eve Open until Noon Coffland Dead Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m Run 30 Pushups Men’s: 6:00 Mack K. Women’s: 17:56 Nicole R. 12/25 Christmas Day: Closed Rest Day If you really need to workout Max Burpees in 20 minutes 12/26 1 Rep Max Find your max Clean and Jerk at least 7 reps must be over 90% Compare to 1/11/18 then Find your 2 Min max Russian Twist (25% of max Snatch) 12/27 CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees 50 / 35-lb. dumbbells Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a Compare to 3/2/18 12/28 Descending 100’- 200’- 300’- 400’ - 500’ Prowler Push At 50% Max Back Squat 25 - 20 - 15 - 10 - 5 Floor Wiper (touch each plat for 1 rep) 12/29 "Wittman" Seven rounds for time of: 1.5 / 1 pood Kettlebell Swing, 15 reps 95 / 65 pound Power Clean, 15 reps 15 Broad Jumps, 24" / 20” box (a Montana Hero) Kaenon
100 Pushups 75 Wall Balls 1 Deadlift 315 / 235 75 Wall Balls 100 Push ups Compare to 3/17/18 Recovery: 2 Rounds 20 Burpee Box Jumps 20 Sit Ups How non-industrial cultures view mental illness Descend / Ascend
10 -1 Rope Pull @ max Shoulder Press 2 - 20 Plank Plate Slide 10# / 5# Recovery: 20-2 Back Extensions 1-10 Push Press 'Human brain' supercomputer with 1 million processors switched on for first time 21 - 15 - 9 Kneeling Half Moon 42 - 30 - 18 Hip Extensions @ 33% snatch Recovery: 1000 Meter Row 20 Bar Facing Burpees U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux. "Hammer" Five rounds, each for time, of: 135 / 95 pound Power Clean, 5 reps 135 / 95 pound Front Squat, 10 reps 135 / 95 pound Jerk, 5 reps 20 Pullups Rest 90 seconds Men's: 11:49 Brandon H. Women's: Uncontested overall time excludes rest Recovery: 21-15-9 Deadlift Burpee Tabata 8 Rounds 20 Seconds Max Ring Push Ups 10 Seconds Rest 20 Seconds Max Horizontal Kettlebell Swing 10 Seconds Rest 20 Seconds Max Bench Press @ 55% 10 Seconds Rest Recovery: 2 Rounds 20 Burpee Slam Balls 20 Russian Twist CrossFit Open 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatch 3 Bar Muscle up Men use 75 lb. Women use 55 lb. Recovery: 20-2 GHD Sit Ups 1-10 Overhead Squat 12/16
20 - 2 Assault Bike Every Round 200’ Farmer Walks 12/17 CrossFit Open 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatch 3 Bar Muscle up Men use 75 lb. Women use 55 lb. 12/18 Tabata 8 Rounds 20 Seconds Max Ring Push Ups 10 Seconds Rest 20 Seconds Max Horizontal Kettlebell Swing 10 Seconds Rest 20 Seconds Max Bench Press @ 55% 10 Seconds Rest 12/19 "Hammer" Five rounds, each for time, of: 135 pound Power Clean, 5 reps 135 pound Front Squat, 10 reps 135 pound Jerk, 5 reps 20 Pullups Rest 90 seconds 12/20 21 - 15 - 9 Kneeling Half Moon 42 - 30 - 18 Hip Extensions @ 33% snatch 12/21 10 -1 Rope Pull 2 - 20 Plank Plate Slide 10# / 5# 12/22 Kaenon 100 Pushups 75 Wall Balls 1 Deadlift 315 / 235 75 Wall Balls 100 Push ups Compare to 3/17/18 Descending 20 - 2 Assault Bike calories Every Round 200’ Farmer Walks Standard KB Swing Weight in each hand Recovery: 30-20-10 Air Squats Push Ups Sit Ups Three paralyzed men are walking again thanks to targeted neurotechnology |
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