Month: November 2016

IMG_2014

IMG_2014Monster Mash Mayhem #4

Teams will draw from the hopper for their first event. This will determine where they start, and for the rest of the workout teams will rotate according to the order below.

Part 1

As many round and reps as possible in 10 minutes of:

Partner one will row 100m while partner two completes 10 lateral bar burpees

15 partner barbell squats – each partner will hold one end of the barbell and the team will perform 15 tandem squats.

Rx- 95lb. Squats

Scaled -65lb. squats

Rest 5 minutes

Part 2

As many rounds and reps as possible in 10 minutes of:

1 legless rope climb from seated

1 rope climb with legs

50ft. Partner carry

12 pistol squats

Work can be divided anyway between the team.

Rx- as prescribed

Scaled – 10 – 55lb kettlebell swings + 10 – 35lb kettlebell swings instead of rope climbs. 12 jump squats instead of pistols.

Rest 5 minutes

Part 3

5 rounds for time:

50ft. Sled push while partner holds deadlift bar

10 deadlifts

10 chest-to-bar pull-ups

Time cap: 10 minutes

Rx- sled is 140lb (2x45lb. +2x25lb.), deadlift weight is 185lb.

Scaled – sled is 50lb. (2x25lb.), deadlift weight is 125lb., chest-to-bar pull-ups are partner assisted pull-ups, or a jumping pull-up from a 20inch. box.

CrossFit 204-Lifestyle CKP2

CrossFit 204-Lifestyle CKP2Deadlift 5(75%), 3(85%), 1+(95%)

Pushpress 5(75%), 3(85%), 1+(95%)

5 sets: 5 kipping toes-to-bar + 5 strict toes-to-bar + 5 kipping toes-to-bar

Rest 90 seconds between sets

3 sets:

1 minute loaded glute bridge

1 minute loaded plank

No rest

CrossFit 204-OHS_LZ

CrossFit 204-OHS_LZIn 12 minutes:

Row 1200 meters

As many rounds and reps as possible in remaining time:

15 overhead squats (95/65lb.)

7 muscle-ups

In 10 minutes:

Row 1000m

As many rounds and reps as possible in remaining time:

15 overhead squats (95/65lb.)

7 muscle-ups

In 8 minutes:

Row 800m

As many rounds and reps as possible in remaining time:

15 overhead squats (95/65lb.)

7 muscle-ups

This workout is performed on a 30 minute running clock. There is no rest between rounds.

If you don't have double-unders yet, make it a New Year's resolution!


If you don't have double-unders yet, make it a New Year's resolution!Backsquat 5(75%), 3(85%), 1+(95%)

As many rounds and reps as possible in 12 minutes of:

1 handstand push-up

1 cluster (95/65lb.)

10 double-unders

2 handstand push-ups

2 clusters (95/65lb.)

15 double-unders

3  handstand push-ups

3 clusters (95/65lb.)

20 double-unders

etc.