CrossFit OPEN 19.3
For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk M 50-lb. dumbbell / 24-in. box W 35-lb. dumbbell / 20-in. box Time cap: 10 minutes Compare to 3/8/19 Recovery: 2 Rounds 400 Meter Run 25 Sit Ups I'm still just a Gen X Anarchist at heart:
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Alpine 6 Rounds 45 seconds max Floor Wiper 45 seconds max Ring Dips 3 minute rest Recovery: Row 500 Meters 10-1 GHD Sit Ups Back Extensions Here is an article about intermittent fasting and working out.
September 11th Max Rope Climbs (182 = both towers) or Max Box Steps (1820 @ 18” or 1638 @ 20” = both towers) At the end of the day we are going to add up all the scores to see how many towers we climbed. We have a fund raiser on Sept 27th for Susie’s daughter Kylee, so we are doing a memorial workout this year. Recovery: Bike 15 Minutes 21-15-9 Burpees Russian Twist Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase. He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members. Dork
6 rounds for time of: 60 Double Unders 30 Kettlebell Swing 15 Burpees Men: 1.5-pood kettlebell (55#) Women: 1-pood kettlebell (35#) Dan P: 25:07 Sami S: 24:16 Compare to 12/4/18 Recovery: 2 Rounds 400 Meter Run 500 Meter Row Weight Ladder Start with 50% Front Squat Every minute on the minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute Recovery: Row 1000 Meters 3 Rounds 15 Weighted Sit Ups 20 Air Squats Olive
10 - 1 Strict Pullup 1 - 10 Shoulder Press 95# / 65# Tate: 6:37 Sami: 13:18 Compare to 9/13/17 Recovery: Bike 15 Minutes 10-1 GHD Sit Ups Push Ups 9/8
Olive 10 - 1 Strict Pullup 1 - 10 Shoulder Press 95# / 65# Tate: 6:37 Sami: 13:18 Compare to 9/13/17 9/9 Weight Ladder Start with 50% Front Squat Every minute on the minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute 9/10 Dork 6 rounds for time of: 60 Double Unders 30 Kettlebell Swing 15 Burpees Men: 1.5-pood kettlebell (55#) Women: 1-pood kettlebell (35#) Dan P: 25:07 Sami S: 24:16 Compare to 12/4/18 9/11 September 11th Max Rope Climbs (182 = both towers) or Max Box Steps (1820 @ 18” or 1638 @ 20” = both towers) At the end of the day we are going to add up all the scores to see how many towers we climbed. We have a fund raiser on Sept 27th for Susie’s daughter Kylee, so we are doing a memorial workout this year. 9/12 Alpine 6 Rounds 45 seconds max Floor Wiper 45 seconds max Ring Dips 3 minute rest 9/13 CrossFit OPEN 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk M 50-lb. dumbbell / 24-in. box W 35-lb. dumbbell / 20-in. box Time cap: 10 minutes Compare to 3/8/19 9/14 5, 10, 15, 20, 25 Land Mines Twist @ 25% snatch 250ft, 200ft, 150ft, 100ft, 50ft Bear-crawllo Death by
Hang Squat Snatch @ 55% Do one rep on the first minute Two reps on the second minute continue increasing by one rep until you cannot get all the given reps done in the given minute Recovery: 21-15-9 Kettle Bell Swings Wall Balls |
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May 2024
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