09.29.11

A. squat snatch X 2 X 5 @ 80% of 1RM; rest as needed

B1. 15 tough russian kb swings (unbroken) X 4; rest 30 seconds

B2. 5 overhead medicine ball throws for maximum distance @ 20/15 X 4; rest 30 seconds

09.28.11

A. 3 rounds for time
25 wall ball shots @ 20/14 (unbroken)
25 toes-to-bar

rest 3 minutes after part 'a'

15 turkish get-ups each side (un-timed with a challenging weight)

09.27.11

A. In 14 minutes, work to a heavy 2 repetition overhead press.

B1. AMRAP of hand release push-ups in 30 seconds X 3; rest 0 seconds

B2. AMSAP in hollow plank position in 30 seconds X 3; rest 60 seconds

09.26.11

3 rounds for times

275lb/185lb deadlift X 10 (touch and go)
sprint 200 meters
rest 120 seconds between rounds

+

3 rounds

sprint 200 meters
AMRAP of strict pull-ups
rest 90 seconds between rounds

09.23.11

A. squat clean X 5-3-1-1-1; rest to change weight
B. 50 wall ball shots for time @ 20/14

09.22.11

AMRAP in 20 minutes

run 400 meters

15 box jumps @ 25/20

15 kb swings @ 55/35

09.21.11

A. In 14 minutes, work to a heavy 3 rep overhead squat.
B. AMRAP of overhead squats @ 70% of part 'a' weight X 3; rest 60 seconds between attempts

09.20.11

10 rounds for total time

10 burpees

10 pull-ups (unbroken)

rest 30 seconds

+

rest 3 minutes after the final pull-up

AMRAP of double unders in 2 minutes

09.16.11

A. Work to 80% of your 1 rep deadlift, then perform 1 X 12 @ 80% with 10 seconds rest between each set of one.
B. run 1000 meters for time

09.15.11

10 rounds for time

1 muscle-up

3 handstand push-ups

5 power cleans @ 155/105

09.14.11

A. In 10 minutes, work to a heavy 2 rep hang squat snatch.
B. hang squat snatch X 1 X 10 @ part 'a' weight; 10 seconds rest between sets of 1
C. AMRAP in 6 minutes
25 double unders
25 hands-to-floor sit-ups

09.13.11

for time

10 pull-ups

20 push-ups

30 squats

run 200 meters

20 pull-ups

30 push-ups

40 squats

run 400 meters

10 pull-ups

20 push-ups

30 squats

run 200 meters

20 pull-ups

30 push-ups

40 squats

run 400 meters

10 pull-ups

20 push-ups

30 squats

run 200 meters

09.12.11

A1. push press X 5 X 4; rest 0 seconds
A2. AMRAP in 60 seconds of 25in/20in box jumps X 4; rest 75 seconds
B. 4-D plank X 35 seconds each X 1

09.09.11

for time

100 lunges with a 45lb/25lb plate overhead
50 toes-to-bar

During the workout, run 100 meters every three minutes. Resume the workout when you return. The faster you finish, the less you run. The less you run, the faster you finish.

Open Gym, Morning Sessions and FGB

TPG will offer an Open Gym session this Saturday, September 10 from 10am to 12 pm. Don't forget that we also offer new morning sessions on Monday, Wednesday and Friday at 6am and 7am. These are in addition to the Tuesday and Thursday morning sessions which remain at 7am and 8am.

Finally, TPG will participate in the Fight Gone Bad fundraiser next Saturday, September 17. Weather permitting, we will set up at Perkins Road Community Park at 10am to perform the workout. If there is some sort of monsoon hitting south Louisiana at this time, we'll do it at TPG. Please make sure that you've registered at the FGB site under The Proving Ground CrossFit's team.

Here is the link to join: https://fgb6.rapidgiving.com/tms/jointeam.aspx?tk=DQXVL1T

Here is a link describing the organizations which benefit from FGB: http://sportsgrants.org/fgb6/index.html

09.08.11

A. In 14 minutes, work to a heavy 2 repetition hang power clean.

B. 100 hollow rocks

09.07.11

for total work time

run 800 meters
30 burpees with a lateral jump over a medicine ball
run 200 meters
30 swings @ 70/55
rest 60 seconds
30 swings @ 70/55
run 200 meters
30 burpees with a forward jump over a medicine ball
run 800 meters

09.06.11

A. back squat X 1 X 15 @ ~80% of 1RM; rest 10 seconds between each of the 15 sets of 1

B. 50 ring rows for completion

09.02.11

A. blindfolded deadlift X 5-10-5-10; rest to change weight

B. AMRAP in 7 minutes

10 kb snatches (each side)

40 double unders

09.01.11

for time

run 1000 meters

15 front squats @ 95/65

5 muscle-ups

run 800 meters

25 front squats @ 95/65

8 muscle-ups

run 400 meters

35 front squats @ 95/65

11 muscle-ups

08.31.11

A. Work to a heavy 2 repetition power snatch in 12 minutes.

B. Tabata Mash-up!

8 rounds for total repetitions

AMRAP in 20 seconds of power snatch @ ~ 50 of part 'a' weight

rest 10 seconds

AMRAP in 20 seconds of HTF sit-ups

rest 10 seconds