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Dariusz Caputa 09/16/2013 CrossFit Haven None


** Met Con **

AMRAP in 12 minutes:

5 Deadlifts (135lbs/95lbs)

5 Hang Power Cleans

5 Front Squats

5 Push Presses		 8 rounds 165 reps
Workout Scaled
Charles Drake 12/09/2019 Sheepdog CrossFit None


BB Warm-up (10 Minutes)

5 Hang Muscle Snatches

5 Power Snatches

5 Overhead Squat

A) 1 Hip Snatch + 1 Above Knee Snatch

-Every 2 Minutes for 10 Minutes

-Start with the bar and build to 75% over the 5 sets

B) 1 Above Knee Snatch + 1 Snatch + 1 Overhead Squats

-Every 2 Minutes for 10 Minutes @ 80%

C) 3 Snatch Balance (from ball of foot)

-Every 2 Minutes for 10 Minutes

-Start with the bar and build to 80% over the 5 sets

5 Minutes to get to 90% for pulls

D) 3 Below Knee Snatch Pull

-Every 2 Minutes for 10 Minutes, at 90%		 75% 95 lbs
80% 105 lbs
Performed as RX
Liam Doherty 03/23/2015 Crossfit Ampthill Athletic Testing #1


Test A Wall Balls 30 @ 9kg, Test B Sit Ups 63 sit-ups , work off athletic skill level. Do this in pairs, you go I go. Count reps and check for height of wall ball.

Wod

Helen

3rnds for time - 400m run, 21 KB swings, 12 Pull Ups. RX 24KG. Scale KB weight and Pull Ups accordingly. No Kipping in bands. Record weights and band if used.		 10m 53s
Workout Scaled
Dariusz Caputa 08/19/2013 Crossfit Haven WallClimbs/TGU/Sprinter Sit-Ups

** Met Con **

Four rounds for work:

5 Wall Climbs

5 Turkish Get-Ups

10 Sprinter Sit-Ups		 15m 45s
Performed as RX
Jade Siewnarine 11/23/2014 CrossFit 416 Bumper Plate Love

3 Rounds for time:

25 OH Walking Lunges 25/35

25 G2O

25 Weighted Sit ups

25 Squat jumps

You must stay in contact with your plate w/o putting it down to rest. There is a 2 burpee penalty for every time you let go of the plate that must be preformed immediately after before you can call time.		 15m 53s
Performed as RX
Ellie Whitten 09/25/2014 None Workout 4

30 second plank
30 second jump rope
30 second hops		 3 rounds 0 reps
Performed as RX
Lauren Eby 12/03/2013 Sikeston High School Cross Fit #21

5 min AMRAP
4 push-ups
25 meter crab walk
4 burpees
25 meter shuffle
4 squats		 5m 00s
Performed as RX
mike pace 03/19/2015 boot camp #285..."I hate Mondays"

6 RFT (out of 10 RFT, Marcos 34:00)10 reps of each
1-2 min rest between each round
Bench 135#
Shoulder Raise 45#
Barbell curls 75#
no rest was taken
me=11:23, marcos=10:50		 11m 23s
Performed as RX
C Drake 03/16/2015 Sheepdog CrossFit Invictus 150314

As many rounds and reps as possible in 10 minutes of:
10 Push Press (115/75 lbs)
5 Burpees Over the Barbell

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
15 Russian Kettlebell Swings (heavy)
 11 rounds 125 reps
Performed as RX
C Drake 03/17/2015 Sheepdog CrossFit Invictus 150317

B.
As many rounds and reps as possible in 15 minutes of:
30 Weighted DB Box Step-Overs
30 Double-Unders
30 Push Press (95/65)		 2 rounds 80 reps
Performed as RX
C Drake 04/13/2015 Sheepdog CrossFit Invictus 150413

B.
Complete as many rounds and reps as possible in 20 minutes of:
6 Strict Handstand Push-Ups
12 Kettlebell Swings (24/16 kg)
30 Double-Unders		 5 rounds 9 reps
Performed as RX
Curtis Powell 05/19/2020 Courage G6 None

Choose one of the following of Exercises:

2.5 Mile Run
3.25 Mile Walk (scaled)
8 Mile Bike (scaled)
4000M Row (scaled)

This is for time, so complete as fast as you can. Have a great cardio day!

Comments:

THE SCORE WILL BE YOUR TIME, DO YOUR BEST AND FORGET THE REST!

 2.50 mi
Performed as RX
Guillermo Reina 11/24/2014 None CFFB

Complete 5 rounds for time:

Barbell Walking Lunges @ 30% of 1 RM Squat 12 reps (6 each side)
Dynamic Push Ups 12 reps
Sprint 100 meters



*The Barbell Walking Lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat. Make sure to step out into a long enough lunge where your front knee is even with your front toe.



Post times and load to comments.
 14m 00s
Performed as RX
C Drake 12/17/2014 Sheepdog CrossFit Outlaw 141217

Conditioning

1) In 10:00-

Run 1 mile - for time.

*Rest the remainder of the 10:00.

2) At 10:00-

For time:

5 Legless Rope Climbs 15 (legs may be used for descent)
100 Double-Unders
5 Legless Rope Climbs 15 (legs may be used for descent)

*10:00 cap - if possible rest the remainder of the 10:00.

3) At 20:00-

Row 2k - for time.		 31m 00s
Performed as RX
Charles Drake 07/31/2014 Sheepdog CrossFit None

Conditioning

12 minute AMRAP of:

10 TTB
20 Wall Balls 20/14#
30 Lateral Jumps over 12" hurdle (each jump counts one rep)		 4 rounds 24 reps
Performed as RX
C Drake 11/07/2014 Sheepdog CrossFit Outlaw 141107

Conditioning

For time:

10 DB Snatch (alternating) 75/50#
10 Burpee Box Jump Overs 24/20"
20 DB Snatch (alternating) 75/50#
20 Burpee Box Jump Overs 24/20"
20 DB Snatch (alternating) 75/50#
20 Burpee Box Jump Overs 24/20"
10 DB Snatch (alternating) 75/50#
10 Burpee Box Jump Overs 24/20"
 14m 50s
Performed as RX
Joy Donaldson 06/08/2015 CrossFit Beo UNBROKEN

FITNESS
Hang Clean 3 Rep Max
55lb Max

Skill:
Negatives 3 x 5
Plus
DB Rows 3 x 10


WOD
3 Unbroken Power Cleans 225/145
3 Bar Facing Burpee
6 Unbroken Power Cleans 205/135
6 Bar Facing Burpee
9 Unbroken Power Cleans 185/125
9 Bar Facing Burpee
12 Unbroken Power Cleans 135/95
12 Bar Facing Burpees		 6m 18s
Workout Scaled
Curtis Powell 04/21/2020 Courage G6 None

Mark off an are where you can conduct 25 meter sprints.

You will conduct 5 rounds of the following:

Sprint Down, walk back
Sprint Down, walk back
Walking Lunges Down, Squat Jumps Back

60 second break and then repeat.




Comments:

This is a timed event, however the goal is to complete all 5 rounds

 1m 00s
Performed as RX
Mike Long 05/08/2013 CrossFit Diem 130508

Shine:

"Helen"
3 rounds for time of:
Run 400 meters
21 Kettlebell Swings, 1.5/1 pood
12 Pull ups

Either way, after 5 minutes of rest, your second workout is:

For total reps:
10 Unbroken Wall Balls, 20#/14#
Rest 1 minute
20 Unbroken Wall Balls, 20#/14#
Rest 1 minute
30 Unbroken Wall Balls, 20#/14#
Rest 1 minute
40 Unbroken Wall Balls, 20#/14#
Rest 1 minute
50 Unbroken Wall Balls, 20#/14#

The goal of workout number 2 is to go unbroken or your workout is done. You can only count reps of the round you're on if you complete them unbroken otherwise, you get to score the rounds you did complete unbroken and the reps you completed of your current round up to when you broke the set (for example, if you get the round of ten but during the round of 20 you mess up at 10, your score will be 20). What constitutes a broken set? Any rep where a full squat is not achieved. Any rep where the intended target is not hit. Any interrupted set, whether intended or not. More will be explained during class.		 11m 32s
Performed as RX
Michelle Bishop 07/27/2015 Crossfit NCR None

Skill:

5 x 3 Touch and Go Power Clean--built to 85 lbs
3@65
2-3@85
0 reps at 95
back to 85 and 65 for technique work
 max of 85 lbs
Performed as RX
Michelle Bishop 04/28/2015 Crossfit NCR None

Skill:
6 sets of shuttle sprints:
3 x 10m out and back

WOD:
3 Rounds For Time:
7 Muscle Ups--ring rows
14 Power Cleans (125/185)--65 lbs
21 Bar Facing Burpees
 15m 05s
Workout Scaled
Michelle Bishop 09/22/2015 Crossfit NCR None

Skill:
20 Minute EMOM
Odd: 12 Burpees--9-10 burpees
Even: 3 Rope Climbs -- did a few rope climbs half way up then just did reverse hand hold til lying on floor then pulled back up using rope

WOD:
10 Min AMRAP
10 Box Jumps (30/40)--24 inch
20 Alt Pistols--using green band
3 rds, 5 pistols
 3 rounds 15 reps
Workout Scaled
Kristen Drake 07/06/2013 Sheepdog CrossFit None

Smolov 3/4 Click Here for Smolov Calculator

HBBS 10X3 @ 85% rest at least 2 minutes

BBG

1) 10 minutes to establish a 1RM Snatch.

2) 10 minutes to establish a 1RM Clean & Jerk.

Conditioning

12-9-6 of:

Power Clean & Jerk 185/120#
Bar Muscle-Ups

For time.		 24m 05s
Performed as RX
Mike Corrao 11/03/2014 Crossfit Harpoon Meet at Camp Monday 11/3

Strength
Back squat warm up and work up to a 3RM

WOD
Meet at Camp
Conditioning:
Buy in: 1000m row
Then 3 rounds of,
10 front squats (125/85#)
8 hang cleans
6 S2OH
Then
1 set of ME pull-ups
 11m 02s
Workout Scaled
Brad Haines 02/13/2015 Crossfit Magna None

STRENGTH
Every 45 seconds for 12 rounds (9 minutes)
2 Deadlift speed pulls @ 55% +5-10# (265 to 275#)

WOD
Teams of 2, AMRAP 20:
30 Box-jump Burpees
30 Strict Pull-Ups
30 Hang Power Cleans

Power Clean weight increases each round.
Round 1 - 95/63
Round 2 - 135/93
Round 3 - 155/103
Round 4 - 185/133
Round 5 - 205/143
Round 6 - AMRAP at 225/153
 3 rounds 65 reps
Performed as RX
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