APRIL 29, 2011

2011 CF Open 11.6

amrap in 7mins of:

100/70 thruster x 3

chest to bar pull up x 3

-add 3 reps to each round

-continue adding 3 reps until 7mins has elapsed

-score is total reps completed

APRIL 28, 2011

1000m row

air squat x 80

sit up x 60

push up x 40

pull up x 20

APRIL 27, 2011

thruster

7x1


for work:
50 ghd sit ups
50 back extensions

APRIL 26, 2011

KAYLEE

10RFT

hspu x 3

20# jumping ball slams x 6

20# wall ball shots x 9

24kg/16kg full kb swings x 12

double unders x 25

APRIL 25, 2011

400m run

2pood/1.5 pood kettlebell swing x 30

ring dip x 30

400m run

kettlebell swing x 20

ring dip x 20

400m run

kettlebell swing x 10

ring dip x 10

400m run

APRIL 21, 2011

10-8-6-4-2

1.5x bodyweight deadlifts

bodyweight squat cleans

.75x bodyweight push press

-use one bar

-you must load/unload weight and will count towards total time

APRIL 20, 2011

with a partner:

400m run/double unders

400m run/wall balls

400m run/pull up

400m run/push up

-while one person runs, the other works for max reps then swap roles

-runner dictates duration of work

-score is total time of completion AND reps

APRIL 19, 2011

single leg deadlifts

7x1

-find heaviest load for each leg for score

-tight core/squeeze shoulder blades together/contract lats before lift

-if body starts to twist, drop bar...DO NOT TWIST ON ONE LEG

-post heaviest load for each

4-8-12-8-4

pistol squat

L-sit pull up

APRIL 18, 2011

HAMMER

5 rounds, each for time, of:

135/95 power clean x 5

front squat x 10

jerk x 5

pull up x 20

90sec rest

APRIL 16, 2011

bench press

5x3

4 rounds for time:

400m run

-3min rest between sprints

-score is slowest time

APRIL 15, 2011

2011 CF OPEN 11.4

amrap in 10mins:

bar-facing burpee x 60

120/90 overhead squat x 30

muscle up x 10

APRIL 14, 2011

back squat

5x3

3 attempts for max reps of ring push ups

-3min rest between efforts

-maintain tight core i.e. NO HIP SAG

-elevate feet so that feet are even with top of rings
-scale to regular push ups if necessary

APRIL 13, 2011

APRIL 12, 2011

deadlift

10x3

1000m row for time

APRIL 11, 2011

4RFT

pull up x 25

2pood/1.5pood kettlebell swing x 25

APRIL 9, 2011

7RFT

315# / 205# deadlift x 7

200m sprint*

pull ups x 15

45sec rest between rounds

*Tillman rx is with 1 gasser instead of a 200m run

APRIL 8, 2011

CrossFit Open 11.3

amrap in 5mins:

165/110 squat clean

165/110 jerk

APRIL 7, 2011

amrap in 45mins:

1 mile run

double unders x 200

2000m row

APRIL 6, 2011

deadlift

3x1

front squat

3x1

push press

3x1

APRIL 5, 2011

KAI

1-3-5-7-9 barbell medley*

2-4-6-8-10 gymnastic medley**

115# men / 75# women

APRIL 1, 2011

CF GAMES OPEN 11.2

amrap in 15mins of:

155/100 deadlift x 9

push up x 12

24"/20" box jumps x 15