Archive for May 31, 2017

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

30 May 17

Four sets of:
Single-Arm Dumbbell Row x 6-8 reps @ 2111
Rest 90 seconds
L-Sit x 45-60 seconds (accumulated)
Rest 90 seconds

In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:
5 Man-Makers (55/35#)
*Taken from CF Invictus

Get Mean is Happening–CrossFit in Manhattan, KS

29 May 17

*All Classes Cancelled*

*Join us at 10 with a BBQ to follow afterwards*

*Open to the Public*

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

27 May 17

Every Minute on the Minute for 6 Minutes:
Minute 1: Double-Unders x :30 seconds
Minute 2: L-sit Hold x :30 seconds

Complete as many rounds and reps as possible in 20 minutes of:
10/7 Muscle Ups
15 Deadlifts (225/155#)
20 Bar Facing Burpees Over the Barbell
*Taken from CF Invictus

Get Mean is Happening–CrossFit in Manhattan, KS

26 May 17

Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+, 95+

Four sets for max reps of handstand push-ups against a 2-minute running clock, with 2 minutes of rest between sets:
Row 300/250 Meters
Handstand Push-ups

Get Mean is Happening–CrossFit in Manhattan, KS

25 May 17

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS

24 May 17

Take 20 minutes to build to today’s 1-RM Push Press

AMRAP in 15 Minutes of:
400m Sprint
40 Sit-ups

Get Mean is Happening–CrossFit in Manhattan, KS

23 May 17

Every 2 minutes, for 24 minutes (12 sets):
Snatch x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+, 95+

6-9-12-9-6 reps for time of:
Burpees over the bar
185-lb. front squats
Chest-to-bar pull-ups
*Taken from CrossFit.com

Get Mean is Happening–CrossFit in Manhattan, KS

22 May 17

Against a 4-minute running clock, perform the following for max reps:
Run 400 Meters
L-Seated Dumbbell Presses x Max Reps
(use a weight that you could press for 8-10 unbroken reps)

Rest exactly 4 minutes, and then . . .

Complete as many reps as possible in 4 minutes of:
Dumbbell Burpee Box Step-Ups (20″)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Pull-Ups
5 Dumbbell Thrusters
(same weight as was used for L-seated presses)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
10 Jumping Lunges (or Alternating Reverse Lunges)
15 V-Ups

Get Mean is Happening–CrossFit in Manhattan, KS