Archive for sjaney11

10 Jun 17

Every 2 Minutes for 6 Minutes:
Front Squat x 2 @75%

AMARAP in 15 Minutes of:
40 Double-Unders
20 Jumping Lunges
15 V-Ups

10 Ring Dips

9 Jun 17

Every Minute on the Minute for 5 Minutes:
Clean x 1 @70%

Every 2 Minutes for 6 Minutes:
Pause Back Squat x 2 @50%

Granite Games Qualifier Workout 1

12 minute AMRAP
10 hang squat clean (135/95lbs)
10 alt. front rack reverse lunges in place (135/95lbs)
20 chest-to-bar pull-ups

8 Jun 17

Rest & Recover

-or-

Make-up A Workout

7 Jun 17

Every Minute on the Minute for 6 Minutes:
Minute 1: Double-Unders x :30 seconds
Minute 2: Weighted Plank x :45 seconds

Every Minute on the Minute for 5 Minutes:
Split Jerk x 1 @70%

Every 3 Minutes for 9 Minutes:
30 Double-Unders (60 singles)
12 Burpees Over the Bar
9 Unbroken Clean and Jerks (135/95#)

6 Jun 17

Every Minute on the Minute for 5 Minutes:
Snatch x 1 @70%

In teams of two, with only one teammate working at a time, complete the following for time:
1200 Meter Run (together)
immediately followed by…
12 rounds of:
8 Strict Handstand Push-Ups (4 each)
16 Chest-to-Bar Pull-Ups (8 each)
24 Air Squats (12 each)
immediately followed by…
1200 Meter Run (together)
*Taken from CF Invictus

5 Jun 17

Every Minute on the Minute for 6 Minutes:
Minute 1: Handstand Hold x :30-:45 seconds
Minute 2: Good Mornings with Plate x 10 reps

Every 2 Minutes for 6 Minutes:
Back Squat (5sec down on first) x 3 @60%

For time:
10 Wall Ball Shots (20/14#)(10′/9′ Target)
1 DB Snatch (50/35#) (each arm)
9 Wall Ball Shots
2 DB Snatch (50/35#) (each arm)
8 Wall Ball Shots
3 DB Snatch (50/35#) (each arm)

1 Wall Ball Shot
10 DB Snatch (50/35#) (each arm)

3 Jun 17

Take 20 Minutes to build to today’s heavy deadlift

3 sets for times of:
200 meter Sprint
20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutes

**You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

Get Mean is Happening–CrossFit in Manhattan, KS

2 Jun 17

“5k Gone Bad”

In teams of three, complete the following for time:

1.5 mile run

Workout 1
3 Rounds for time of:
30 Pull-ups
30 Burpees to 45# plate
30 Wall Balls (10/9’) 20/14#

1 mile run

Workout 2
75 Push Press(95/65#)
150 Front Rack Lunges (95/65#)
225 Sit-ups (unanchored)

.6 mile run

*Each person must run one leg of the run.
*In the workouts, partners may partition reps as needed so long as each partner completes a minimum of 1 rep of each movement.

Get Mean is Happening–CrossFit in Manhattan, KS

1 Jun 17

Rest and Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS

31 May 17

Three sets of:
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

“Diane”

21-15-9

Deadlifts (225/155#)

Handstand Push-ups

Get Mean is Happening–CrossFit in Manhattan, KS