Workout Of the Day (Friday September 30 2011)
| Technical: | 5 x 3 Split Snatch |
|---|---|
| For Time: | Utilizing towels for the movements, complete five rounds of:
5 Toes to Bar 7 Dead Lifts (185/135) 9 Russian KB Swi
ngs 200 m Run |
| Stabilization: | 50 Heavy Seated Russian Twists |
| Details: | This is a forearm blaster, especially be careful doing the toes to bar while holding the towels instead of the bar.
Post thoughts to comments |
Workout Of the Day (Thursday September 29 2011)
| Technical: | 5 x 2 OHS |
|---|---|
| For Time: | 21, 15, 9 of with a 400 m Row in Between Rounds:
Box Jumps (30″/24″) Ball Slams OHS (95/65) 400 m Row |
| Stabilization: | 5 x 12 secs Hollow Rock |
| Details: | Post thoughts to comments |
Workout Of the Day (Wednesday September 28 2011)
| Technical: | Burgenor Warm Up4 x 5 Power Snatch |
|---|---|
| For Time: | Five Rounds of:5 Hang Snatch (95/65)
10 HSPU 15 Chest to Bar Pullups |
| Stabilization: | EMOM Complete 30 Situps for 4 Minutes |
| Details: | Post thoughts to comments |
Workout Of the Day (Tuesday September 27 2011)
| Technical: | 5 x 4 Back Squats |
|---|---|
| For Time: | Complete Four Rounds of:
20 KB Snatch (53/35) 50 Double Unders 20 KB Goblet Squats (53/35) |
| Stabilization: | 4 x 5 x 2 KB Windmills |
| Details: | Post thoughts to comments |
Workout Of the Day (Monday September 26 2011)
| Technical: | Burgenor Warm-Up for Cleans
5 x 3 Front Squats |
|---|---|
| For Time: | “Grace”
30 Power Clean & Jerk (135/95) |
| Stabilization: | 50 Pistols |
| Details: | Post thoughts to comments |
Workout Of the Day (Sunday September 25 2011)
| Technical: | 100 KB Snatch |
|---|---|
| For Time: | 30, 20, 10 of:
KB Swings Air Squats Situps Then: 100 m Walking Lunges with MB* 100 Wall Ball* *Partition reps and distance as necessary |
| Details: | Lots of no shows this weekend… C’mon guys! If you sign up, show up! |
Workout Of the Day (Saturday September 24 2011)
| Technical: | 2 Rounds of:300 m Run
20 pushups 30 air squats Then: 3 x 20 KB Snatch |
|---|---|
| For Time: | Teams of Three:150 Cleans (115/75)
200 Pullups 250 Wall Ball 2000 m Run |
| Details: | Personal jumpropes that were left on the black cabinet by the desk have now been moved to the general population of jumpropes.
|
Workout Of the Day (Friday September 23 2011)
| Technical: | 5 x 3 Cleans
3 x 20 DB Thrusters |
|---|---|
| For Time: | Complete Four Rounds of:
20 Ball Slams 30 OH MB Lunges 40 Seated MB Twists |
| Details: | Post thoughts to comments |
Workout Of the Day (Thursday September 22 2011)
| Technical: | 5 x 3 Power Cleans |
|---|---|
| For Time: | Complete Three Rounds of:
15 Dead Lift (155/105) 200 m Run 10 Front Squats (155/105) 200 m Row |
| Stabilization: | 5 x 12 secs Hollow Rock |
| Details: | Post thoughts to comments |
2011 Reebok CrossFit Games-RCF
Day #1 Video Compilation of The Games
Day #2 Video Compilation
Day #3- Finals!