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CROSSFIT WORKOUT 14.4 MEN - includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to...
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CROSSFIT Strength 3×3 Push Jerk then, 3 rounds 5 minutes on/1 minute off 5 shoulder-to-overhead at 65% of heaviest triple 10 Russian kb swings, 2pd/1.5pd 15 sit ups CFH Programming March 2014 Download...
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CROSSFIT (Compare to May 8, 2013) Teams of 4 Timekeeper: 30 ball slams, 35#/25# Reps: bodyblaster burpees Reps: sled pushes (170#/130#) or yoke walks Rest • Cycle for 20 minutes CFH...
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CROSSFIT (Compare to October 24, 2012) AMRAP in 12 minutes: 2 muscle ups 20 double unders 200 meter run FUNDAMENTALS AM Fundamentals Day 1 (Push-Ups, Pull-Ups, Squats) PM Fundamentals Day 5 (Pull-Ups,...
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CONGRATS CRAIG AND SARAH! CROSSFIT Compare to October 25, 2012 10-8-6-4-2 Squat clean thrusters, 135#/95# Toes to bars FUNDAMENTALS AM Fundamentals Day 2 (KB Deadlift, KB Swings, Deadlifts) PM...
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CROSSFIT 15-20 minutes of pistol progressions then, Teams of 3 2 people working/1 person resting during pistols 9 bear crawls (3 each) down and back 60 pistols 9 farmers carries (3 each) down and...
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CROSSFIT EMOM for 20 minutes: Odd, 5 burpees Even, 1 hang power snatch/1 hang power snatch below knee/1 power snatch - RX = up to you - Crisp form, focusing on speed under the bar - Do not put bar...
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CROSSFIT 14.5 CFH Programming March 2014 Download the Crossfit Games App Log your workout here Download MindBody Connect to Sign Up for Classes on Your Phone
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CROSSFIT (Compare to October 21, 2012) “Running Annie” 400m run 50 double unders 50 sit ups 400m run 40 double unders 40 sit ups 400m run 30 double unders 30 sit ups 400m run 20 double unders 20 sit...
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CROSSFIT (Compare to Monday November 26, 2012) 5 minutes: row for max calories 4 minutes: max reps ring push ups 3 minutes: max reps step ups w/ dumbbells, 40#/25# (held farmer carry style) 2 minutes:...
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CROSSFIT 400m run then, 3 rounds: 5 power cleans, 155#/105# 5 front squats, 155#/105# 5 push jerks, 155#/105# End with a 400m run FUNDAMENTALS AM Fundamentals Day 5 (Pull-Ups, Dips, Double Unders) PM...
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CROSSFIT Gymnastic strength: Weighted pull ups 3×5 Weighted dips (bar or ring) 3×5 Metcon 8 minutes to ascend the following ladder: 2 push ups 2 ring rows 4 push ups 4 ring rows 6 push ups 6 ring rows...
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CROSSFIT 15-20 minutes of box jumps progressions (linking reps together) then, AMRAP in 10 minutes: 5 box jumps 10 kb swings, 1.5pd/1pd 15 sit ups Finisher: Mobility, focusing on feet and calves...
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CROSSFIT Strength 5×5 shoulder press (compare to March 4, 2014) 5×5 Pendlay row (compare to January 21, 2014) Metcon 3 rounds: 30 air squats 15 ball slams 3 wall climbs Log your workout here CROSSFIT...
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CROSSFIT EMOM for 20 minutes:1 hang power clean + 1 power clean below knees + 1 power clean from floor *Focus = hitting proper attack point (mid-thigh) every time* Log your workout here April...
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CROSSFIT Strength 12 minutes to establish heaviest Turkish get-up (compare to March 2, 2014) Metcon 100 double unders 80 sit ups 60 lunge steps w/ kb in goblet position 40 single-arm Russian swings...
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CROSSFIT 2000m row 1000m row 500m row 250m row *Work/Rest = 1:1* (Compare to 1/19/2014) Log your workout here
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CROSSFIT EMOM for 20 minutes: 1 hang power snatch + 1 power snatch below knees + 1 power snatch from floor *Focus = hitting proper attack point (mid-thigh) every time* Log your workout here CROSSFIT...
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CROSSFIT Gymnastic Strength EMOM for 20 minutes: Odd, ring push ups (7/5/3) Even, strict c2b/strict pull ups (7/5/3) Log your workout out here FUNDAMENTALS AM Fundamentals Day 2 (KB Deadlift, KB...
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CROSSFIT Gymnastic skill 15-20 minutes of double under progressions Metcon Teams of 2 “I go, you go” 100/75/50 double unders 10 slamball sprints (down and back, 5 apiece) 100 ball slams, 35#/25# 10...
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