CrossFit MPLS

Melissa setting up...

Warm-up:

21-15-9:

Double Unders
Mountain Climbers
Wood Splitters
Michael Phelps

Zercher Squat:

1-1-1-1-1-1-1-1

For time:

Row 5 K

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Sara catching her power clean...

Warm-up:

Running Drills

2 x, for total distance:

Tabata Row

For time:

50 Goblet Lunges (53/35)
50 Box Jumps (24/20)
50 KTE

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Fast feet!

Warm-up:

500 M Row
10 Lengths:
Karaoke, Tall Skip, Shuttle Run

Squat:

3-3-3-3-3

JT (Compare with 7/1/11)

21-15-9 Reps for time:

HSPU
Ring Dips
Push-ups

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...

Warm-up:

50 Lateral Step-ups
50 Downward –> Upward Facing Dog Transitions
100 Jumping Jacks

5 Rounds, each for time:

20 Pull-ups
400 M Row

Rest two minutes between rounds.

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January jogging...

Warm-up:

500 M Row
20 WB Shots
20 KB Swings

For time:

30 Deadlift (225/163)
20 Power Clean (185/133)
10 Snatch (155/113)
50 Burpees

Athletes are to use one bar only. Athletes are expected to change weights when transitioning between movements.

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Julie demonstrating strong lumbar activity through the deadlift.

Warm-up:

500 M Row
25 BB Push Press (behind the head)
25 BB OHS

Push Jerk (off rack):

1-1-1-1-1-1-1-1

50-40-30-20-10 Reps for time:

Double Unders
Sit-ups

Run 400 M to start the workout. Run 400 M after the round of 30 reps. Run 400 M to finish the workout.

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Brock looking focused. Fran looking... happy!

Warm-up:

21-15-9 Reps:

PVC Thrusters
Jumping Pull-ups

Front Squat:

3-3-3-3-3

10 Rounds for time:

20 Squats
12 Push-ups

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Bear tracks...

Warm-up:

500 M Row
Movement Review

Hang Snatch:

2-2-2-2-2-2

21-15-9 Reps for time:

OHS (115/83)
Power Clean (115/83)

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I call this one "Fran and me"....

Warm-up:

800 M Run
15 Pull-ups
15 Dips/Push-ups

Squat up to working weight

For time, in teams of two:

60 Squats (275/213)
60 Muscle-ups

Partition reps as desired.

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...

Warm-up:

500 M Row
50 Jumping Jacks
25 Squats
25 Push-ups

4 Rounds, each for time:

400 M Run
10 Deadlift (275/213)
20 Rigid Bar Facing Burpees

Rest two minutes between efforts.

Deadlifts are to be completed unbroken. You can pause at the top of the lift, holding the bar in the extended position, but the lifts must be touch-and-go. Rigid burpees are slightly different than regular burpees. First, feet must stay tandem – then cannot be kicked out or pulled back up one at a time. Second, the push-up is in play – no flopping. Nothing below the belly-button can make contact with the floor.

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