Archive for sjaney11

21 Jul 17

Take 15 Minutes to build to today’s 2-RM Pause Front Squat @ 32X1
Followed by…
Every 2 Minutes for 4 Minutes:
Front Squat x 4 reps @ 90% of today’s 2-RM Pause Squat
(no pause or tempo prescription on these)

AMRAP in 10 Minutse of:
Row 1000 m
Max Rep Wall Balls (20/14#) (10/9′)

Get Mean is Happening–CrossFit in Manhattan, KS

20 Jul 17

Rest & Recover

-or-

Make-up A Workout

Boot Camp:
Every Minute on the Minute:
Minute 1: L-sits x :20 seconds
Minute 2: Double-Unders x :30 seconds

Fran
21-15-9
Thrusters
Pull-ups

Get Mean is Happening–CrossFit in Manhattan, KS

19 Jul 17

Every Minute on the Minute for 12 Minutes: Split Jerk
Sets 1-4: 80%
Sets 5-8: 85%
Sets 9-12: 90%

Nasty Girls at the Bar
3 Rounds for Time of:
30 Back Squats (135/95#)
7 Bar Muscle-ups (Synchro)
10 Hang Power Cleans (135/95#)
*Completed in teams of two with only one partner working at a time (other than bar MU), partners may partition reps as needed.

Get Mean is Happening–CrossFit in Manhattan, KS

18 Jul 17

Every Minute on the Minute for 12 Minutes: Clean
Sets 1-4: 80%
Sets 5-8: 85%
Sets 9-12: 90%

3 Rounds for time:
40′ Handstand Walk
20 Pull-ups
200m Run

Boot Camp
*Tabata Arch and Hollow Rocks

50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double-Unders

Get Mean is Happening–CrossFit in Manhattan, KS

17 Jul 17

Tabata L-sits + Arch Hold
*Alternate between movements to complete 4 sets of each

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 70-75% of your 1-RM

AMRAP in 7 minutes of:
Single Arm Suit Case Carry Left Arm, 50′
Single Arm KB Deadlift Left Arm
Single Arm Suit Case Carry Right Arm, 50′
Single Arm KB Deadlift Right Arm

Rest 2 Minutes

AMRAP in 7 Minutes of:
5 Sandbag Squats
Sandbag Carry (bear hug) 50′

Get Mean is Happening–CrossFit in Manhattan, KS

15 Jul 17

Every Minute on the Minute for 6 Minutes:
Minute 1: Handstand Hold x :30 seconds
Minute 2: Deadbug with Bands x :45 seconds

Every 2 Minutes for 6 Minutes:
Front Squat x 2 @85%

5 Rounds of:
200m Sprint
100m OH Carry (DB/KBs)

Boot Camp/Introductory Class:
3 Rounds for time of:
20 Calorie Row
20 Sit-ups
50′ Lunges

Get Mean is Happening–CrossFit in Manhattan, KS

14 Jul 17

Every Minute on the Minute for 12 Minutes: Clean
Sets 1-4: 78%
Sets 5-8: 83%
Sets 9-12: 88%

3 Rounds for time of:
21 Wall Balls
15 Toes-to-Bar
9 Clean & Jerks (135/95#)
*Taken from CF Linchpin

Get Mean is Happening–CrossFit in Manhattan, KS

13 Jul 17

Rest & Recover

-or-

Make-up A Workout

Boot Camp

*Introduce Sumo-deadlift High-Pull

In teams of two, complete as many rounds as possible in 15 minutes of:
6 Single-Arm Dumbbell Snatches
6 Burpees

12 Jul 17

Every Minute on the Minute for 12 Minutes: Split Jerk
Sets 1-4: 78%
Sets 5-8: 83%
Sets 9-12: 88%

5 Rounds for time of:
100′ Suitcase Carry Right Arm (heavy)
100′ Suitcase Carry Left Arm (heavy)
15 Ring Dips
200m Run

Get Mean is Happening–CrossFit in Manhattan, KS

11 Jul 17

Every Minute on the Minute for 12 Minutes: Snatch
Sets 1-4: 78%
Sets 5-8: 83%
Sets 9-12: 88%

3 Rounds for time of:
400m Run
8 Front Squats (205/145#)
*Taken from CF Invictus

Boot Camp
*Introduce Deadlift

AMRAP in 12 Minutes of:
5 Strict Pull-ups
10 KB Deadlift
200m Run

Get Mean is Happening–CrossFit in Manhattan, KS