Monthly Archives: November 2014

11/30/14

Back squat Warmup, 80% x 3, 85% x 3, 90% x 3 (260#/3)2 (275#/3)2 (290#/3)2 Dirty Duck For time, 7:00 min cap 5-4-3-2-1 D-ball over shoulder, 150# Axle shoulder to overhead, 160# *duck walk inbetween movements 5:33 3 rounds 8-10 … Continue reading

Posted in Uncategorized | Leave a comment

11/29/14

Snatch ladder Start at 135# and add 10# every minute Don’t increase weight if form isn’t perfect Stone loading Angry chimp-ish Every 2mins x7 (14 mins), as fast as possible 1x deadlift at 355# 2x muscle up, rings 3x clean … Continue reading

Posted in Uncategorized | Leave a comment

11/27/14

Row 2500m @ 2:15 split Rest 2:00 Repeat for 2 rounds

Posted in Uncategorized | Leave a comment

11/26/14

Halting clean (atk) 12 minutes to work to a “heavy single” Front squat x3, E2MOM Sets 1-3: 230-240# Sets 4-6: 250-260 Sets 7-8: 270# Stone loading

Posted in Uncategorized | Leave a comment

11/25/14

Snatch from the hi hang + snatch from atk Every 90 seconds x 8 (12 mins) Target weight 165-175# 155#, 165, 165, 165 (missed hi-hang, lazy), 165, 165, 175, 175, 175 My pubic bone was bruised from Saturday’s workout. Every … Continue reading

Posted in Uncategorized | Leave a comment

11/22 & 23/14 at “The Ranch”

Workouts performed during CFL2 seminar at the CrossFit Ranch 11/22 6 rounds alternating with a partner (3 rounds each), 12:00 cap 10x power snatch 95# 20X medball front squat 4+31 11/23 Work to power clean 2rm (not touch n go) … Continue reading

Posted in Uncategorized | Leave a comment

11/20/14

Row 2000m @ 2:23 split Rest 3:00 Repeat for 2 rounds First round was 9:13 (right around 2:18 split) Second round was 8:56 (2:14 split) Neither was challenging, might need to bump this up a bit next week.

Posted in Uncategorized | Leave a comment