CROSSFIT INTENSE
  • Information
    • House Rules
  • Pricing Options
  • Hours and Location
  • Upcoming Events & Specials
  • Programs
    • CrossFit
    • Cancer Kickers
    • Intense Barbell Club
  • Testimonials from Members
  • Owners & Coaches
  • Intense Attire
  • Winter Chiller

Friday May 30, 2014

5/29/2014

0 Comments

 

Friday
Pull-Up Conditioning/Assistance Work

“Nancy”
5 rounds for time of:
400M Run
15 OHS 95#/65#

0 Comments

Thursday May 29, 2014

5/28/2014

0 Comments

 

Thursday
Pause Squats
2 x 2 x 90%

Complete the following on the minute for 10 minutes: 
3 Weighted Pull Ups 45#/25# 
Max Rep Power Cleans 135#/85#
Score will be total cleans
 
Rest 3 minutes then:

On the minute 
1 slamball 40#/30#
30 Double-Unders

Add 1 slamball rep per minute. 

Continue until you can no longer complete a full round within a 1 minute period. 

Score total rounds completed.

0 Comments

Wednesday May 28, 2014

5/27/2014

0 Comments

 

Wednesday
Pull-Up Conditioning/Assistance Work

Bear Complex WOD:

Complete 5 rounds:
Complete the following cycle 7 times each round:
Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk
*Do not drop the weight. Stay connected through the round.
*If weight is dropped, start back over on that cycle. 
*Cycle could also be squat clean thruster, back squat thruster. 
*Work up to the heaviest weight possible.

0 Comments

Tuesday May 27, 2014

5/27/2014

0 Comments

 

Tuesday
Press
5 x 75%
3 x 85%
1 x 95%

For Time:
800M Run
15 Clean and Jerks 135#/85#
100 Air Squats

0 Comments

Friday May 23, 2014

5/25/2014

0 Comments

 

Friday
Pull-Up Conditioning/Assistance Work

3 rounds for time of:
400m Run
12 Hang Squat Clean 95/65#
21 Strict Press 95/65#
 

0 Comments

Monday May 26, 2014 8am ONLY

5/25/2014

0 Comments

 

Monday
SPECIAL MEMORIAL DAY WORKOUT at 8 am

"Murph"
For time in a 20# vest:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

0 Comments

Thursday May 22, 2014

5/21/2014

0 Comments

 

Thursday
Pause Squats
3 x 2 x 80%

10 Rounds
1 Rope Climb
200m Sprint

Sub for rope climbs – 5 strict pull-ups OR 5 strict ring rows

0 Comments

Wednesday May 21, 2014

5/21/2014

0 Comments

 

Wednesday
Pull-Up Conditioning/Assistance Work

12 AMRAP
30 KB OH Walking Lunges 53#/35# (15 each arm)
15 T2B - Strict  (if you cannot do strict T2B, perform strict leg raises)
30 KB Snatches 53#/35# (15 each arm)
15 V-Ups

0 Comments

Tuesday May 20, 2014

5/19/2014

0 Comments

 

Tuesday
6 AMRAP
20 Wallball 20#/14#
20 Snatches 95#/65#

rest 2 minutes

4 AMRAP
10 Vertical KB Swings 53#/35#
10 Later Burpees double jump over bar

rest 2 minutes

2 AMRAP
Max Reps Clean & Jerk 135#/95# for 1 point
or
Max Reps Clean & Jerk 185#/135# for 2 points

0 Comments

Monday May 19, 2014

5/18/2014

0 Comments

 

Monday
Pull-Up Conditioning/Assistance Work

15 AMRAP
50 KB Swings 53#/35#
8 Wall-walks (belly to the wall for RX)
50 Double-unders

0 Comments
<<Previous

    Archives

    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013

    Categories

    All

    RSS Feed

Proudly powered by Weebly
  • Information
    • House Rules
  • Pricing Options
  • Hours and Location
  • Upcoming Events & Specials
  • Programs
    • CrossFit
    • Cancer Kickers
    • Intense Barbell Club
  • Testimonials from Members
  • Owners & Coaches
  • Intense Attire
  • Winter Chiller