Tag Archive for CrossFit

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

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

10 Jul 17

3 Sets of:
Double-Unders x :30 seconds
Rest :30 seconds
KB Windmills x 8 each side
Rest :60 seconds

Every 2 Minutes for 6 Minutes:
Back Squat x 3 @80%
(5 seconds down on first rep)

“Diane” (tandem)

21-15-9-15-21
Deadlift
Handstand Push-Ups
*See Girls Gone Wild Comp for standards

Get Mean is Happening–CrossFit in Manhattan, KS

3 Jul 17

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

Every 2 Minutes for 6 Minutes:
Back Squat x 3 @80%

“Husky Nancy”
5 Rounds for time of:
400m Run
15 Overhead Squats (135/95#) (95/65#)
*In teams of 2 both partners complete run together and partition overheadsquats as needed.

Get Mean is Happening–CrossFit in Manhattan, KS

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