03.30.11

3 rounds for time

155lb/95lb power cleans X 15
ring push-ups X 25
squats X 50

03.29.11

A. back squat X 10-8-5-3-3; rest to change weight
B. back squat X 2-2-2-2-2 with ~ 60% of the final 3 rep weight on the minute

03.28.11

AMRAP in 20 minutes

10 knees-to-elbows
20 burpees
run 425 meters

03.25.11

A1. wall walks X 10 X 5; rest 0 seconds
A2. 24in/20in box jumps X 15 (unbroken); rest 60 seconds
B. ring superman hold-30 seconds
C. hollow plank-120 seconds

03.24.11

for time

100 walking lunge steps

825 meter run

60 games style push-ups

40 kettlebell swings @ 55lbs/35lbs

20 barbell thrusters @ 105lbs/75lbs

03.23.11

A. snatch grip deadlift X 10-8-4-2-2; rest to change weight
B. snatch grip high pull with ~ 50% of your 8 rep weight X 2 X 5 on the minute

03.22.11

for time

run 425 meters

10 muscle-ups

run 425 meters

15 L-pull-ups

run 425 meters

20 chest-to-bar pull-ups

run 425 meters

25 pull-ups

03.21.11

A. overhead press X 8-5-3-3; rest to change the weight
B. 20 wallball shots (unbroken) X 4; rest 60 seconds

03.18.11

the first open workout

AMRAP in 10 minutes

30 double unders
15 reps ground-to-overhead (75lbs/55lbs)

03.17.11

A. front squat X 10-8-4; rest to change the weight

B. front squat X 2 X 7 on the minute with ~ 60% of the 4 rep weight

03.16.11

for time

50 burpee pull-ups
830 meter run
50 kettlebell swings (70lbs/55lbs)

03.15.11

A1. toes-to-bar (strict) X 10 X 5; rest 0 seconds

A2. 1 length hand walk X 5; rest 0 seconds

A3. hollow plank 30 seconds X 5; rest 60 seconds

03.14.11

3 rounds for time

17 barbell thrusters @ 95lbs/65lbs
60 double unders
450 meter run

03.11.11

squat clean 3-2-1-1-1-1

03.10.11

for time

50 box jumps onto a 24in/20in box
run 800 meters
75 games style push-ups
run 800 meters
50 strict pull-ups
run 800 meters

The CrossFit Open

TPG will host a team for the CrossFit Open competition. The Open consists of a series of six workouts performed over a six week period. The top competitors and teams from the Open will advance to the regional competition which will be held in Texas in May.

Provided we have the necessary equipment, TPG will host each workout so our members may participate and have their scores validated. In order to do this, we need three types of people:

1) competing athletes
2) volunteers to judge (you must have at least 6 months experience @ TPG or a level 1 cert)
3) Fans!

Most workouts will occur on Friday evenings after the final training session. We will have a few on Saturday as well. I will give a detailed schedule in the coming days.

If you are interested in helping with judging or if you plan on competing, please join me for an informational meeting after the final workout this Friday, March 11 at 7:00 PM. Due to my general disdain of informational meetings and my general enjoyment of Friday evenings, it will be brief. Email me @ tpgbr1@yahoo.com if you're interested but can't make the meeting.

For more information about the Open, go here: https://games.crossfit.com/

Now, we just need to create a Haka.

03.09.11

A. deadlift X 10-8-4-2; rest to change weight
B. ring superman hold 15 seconds X 4; rest 30 seconds

03.08.11

for time

75 squats

20 knees-to-elbows

10 handstand push-ups

50 squats

20 knees-to-elbows

15 handstand push-ups

35 squats

20 knees-to-elbows

20 handstand push-ups

03.07.11

unload

repeat the following circuit for 15 minutes at a steady pace

10 pvc pass throughs

2 laps of bear crawl

10 ring rows

10 walking lunge steps

10 russian swings

10 wall ball shots

run 200 meters @ ~ 50%

then...

hollow plank for 60 seconds

Mardi Gras

TPG will be closed for the morning sessions only on Tuesday, March 8. We will be open as usual during the afternoon and evening.

03.04.11

5 rounds for time

95lb/65lb power snatch X 10
burpees X 20
pull-ups X 15

03.03.11

handstand/hand walk skill practice

+

A. push-jerk X 3-2-2-2; rest to change weight

B. push-jerk @ 60% of the final 2 rep weight from above X 2-2-2-2-2 on the minute

03.02.11

A1. L pull-ups X 10 X 5; rest 0 seconds
A2. 24in/20in box jumps X 15 X 5; rest 0 seconds
A3. L sit for 20 seconds X 5;rest 60 seconds

03.01.11

2 rounds for time

30 ring push-ups
30 sumo deadlift high-pulls @ 95lbs/75lbs
run 800 meters
30 swings @ 55lbs/35lbs

02.28.11

front squat X 10-8-4-2; rest to change the weight
+
front squat X 2-2-2 with 90% of the above 2 rep weight (on the minute)