Tag Archive for CrossFit

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

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

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

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

20 May 17

Every 2 minutes, for 6 minutes (3 sets) of:
Hang Snatch x 1 rep
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Snatch x 1 rep
*Build to today’s 1-RM.

AMRAP in 12 minutes of:
6 Handstand Push-Ups
9 Ring Dips
24 Pistols (12 each leg)

Get Mean is Happening–CrossFit in Manhattan, KS