06.29.11

2011 CrossFit Regional Workout #3

21-15-9 repetitions for time
315lb/205lb deadlift
30in/24in box jump

06.28.11

A. In 15 minutes, work to a heavy 2 rep hang power clean.
B. Accumulate 60 seconds in an L-sit
C. 60 v-ups

06.27.11

In 10 minutes
run 1000 meters
AMRAP of double unders

rest 2 minutes

for time
15 reps of Curtis Ps @ 115lbs/80lbs
run 800 meters
15 reps of Curtis Ps @ 115lbs/80lbs

06.24.11

A. In 15 minutes, work to a heavy single rep in the front squat.
B. AMRAP of front squats in 1 set @ 60% of part 'a' weight.
C. Accumulate 70 seconds in the ring superman position.

06.23.11

for time

50 box jumps @ 25in/20in
100 hand release push-ups
50 strict pull-ups
100 hands-to-floor sit-ups
50 walking lunge steps
100 meter sprint

06.22.11

A. In 12 minutes, work up to a heavy 1 rep power snatch.
B. Isabel
30 power snatches @ 135lbs/95lbs for time

06.21.11

A1. muscle-ups X 2 X 10; rest 0 seconds
A2. handstand push-ups X 4 X 10; rest 0 seconds
A3. alternating pistols X 6 X 10; rest 60 seconds

06.20.11

5 rounds for times

70lb/55lb kettlebell swings X 15
run 400 meters
rest 90 seconds

06.17.11

for time

21 overhead squats @ 95lbs/65lbs
21 L-pull-ups
18 overhead squats @ 95lbs/65lbs
18 strict pull-ups
15 overhead squats @ 95lbs/65lbs
15 chest-to-bar pull-ups

06.16.11

A. deadlift X 5-5-5-5
B. Tabata sit-ups (hands-to-floor)

06.14.11

A. push-press X 2-2-2-2-2
B. 150 seconds in hollow plank

06.13.11

AMRAP in 20 minutes

run 400 meters
10 wall ball shots @ 20lbs/15lbs
20 swings @ 55lbs/35lbs

06.10.11

A. Work to a heavy 3 rep power clean in 12 minutes.
B. ring dip to L-sit X 10 X 4; rest 60 seconds

06.09.11

for time

run 1 mile
AMRAP of shoulder-to-overhead @ 135lbs/95lbs in 3 minutes

Subtract 5 seconds from your total workout time for every shoulder-to-overhead rep completed. No racks may be used for the barbell.

06.08.11

A. front squat X 3-3-3-3
B. AMRAP of alternating pistols in 60 seconds X 4; rest 60 seconds

06.07.11

for time

30 box jumps @ 30in/25in
30 chest-to-bar pull-ups
30 sumo deadlift high-pulls @ 95lbs/65lbs
20 box jumps @ 30in/25in
20 chest-to-bar pull-ups
20 sumo deadlift high-pulls @ 95lbs/65lbs
10 box jumps @ 30in/25in
10 chest-to-bar pull-ups
10 sumo deadlift high-pulls @ 95lbs/65lbs

06.06.11

A. 1 arm barbell press X 3-3-3-3 (each side)
B. 25 second ring superman hold X 3; rest 30 seconds

Nathan Carse

For the Hero Workout session held last Friday, John Godbee and I performed a workout honoring John's friend and Rugby teammate, Nathan Carse. John kindly sent me the above photo as well as Nathan's obituary. Nathan was honored this past Memorial Day at the LSU War Memorial as his name was unveiled on the Wall of Honor.

http://www.adaherald.com/main.asp?SectionID=3&SubSectionID=7&ArticleID=105247

The Workout in Corporal Carse's honor:

3 rounds for time

run 1000 meters

315lb deadlift X 15

30 inch box jumps X 20

06.03.11

AMRAP in 15 minutes

135lb/95lb hang power cleans X 7
hands-to-floor sit-ups X 14
double unders X 21

06.02.11

A. snatch @ ~ 60% of 1 RM X 2 X 6 on the minute

B. for total work time using weight from part 'a'

run 800 meters

10 reps of snatch

rest 2 minutes

run 400 meters

15 reps of snatch

rest 1 minute

run 200 meters

20 reps of snatch

06.01.11

A. In 10 minutes, work to a heavy 3 rep barbell thruster.
B. 15-12-9 reps for time
135lb/90lb barbell thrusters
70lb/55lb kettlebell swings

05.31.11

A1. AMRAP of handstand push-ups X 5; rest 0 seconds

A2. AMRAP of supinated pull-ups (strict) X 5; rest 0 seconds

A3. AMRAP of burpees to 45lb plates (2) in 60 seconds X 5; rest 75 seconds