Split Jerk 5/3/2/1/1

Back Squat 85%X4X4

MetCon: As many rounds as possible in 15 min.

250M row

25 Double Unders

Post loads & rounds to comments.

Rest day

Sweat Angel by Janice, CrossFit Carbondale

All Muscle, No Iron
An Interview with Gymnastics Coach Christopher Sommer 

Strength:

You have 30 minutes to perform a max effort clean.

Conditioning:

Complete as many rounds as possible in 4 minutes of: 5 ring pull-ups/10 hip extensions/15 box jumps (20" for men and women). Rest 90 seconds and repeat for a total of four cycles.

Training Tips: Ring pull-ups means touching the rings to your chest. Ring pull-ups are harder than kipping straight bar pull-ups since the rings swing. You can sub chest to bar for the ring pull-ups if needed. 

"Jackie"

One time through for time:

1000M row

50 Thrusters, (20kg M, 15kg W)

30 Pull-ups

Post time to comments.

 Overhead Squats, Jasmine CrossFit Carbondale

The Paleolithic Solution – Episode 13

Strength:

Bench Press 3-3-3-3-3

MetCon:

"Nancy"

5 Rounds for time:

400m Run

15 Overhead Squats, (43kg M, 30kg W)

 Post loads and time to comments.

Pose Running

Strength: Front squat - 75%X5X4

MetCon:

21 Power cleans, (60kgM, 42kgW)

21 Burpees

250M Row

15 Power cleans

15 Burpees

500M Row

9 Power cleans

9 Burpees

1000M Row

Post loads and time to comments.

Farm Forward: Against Animal Abuse in Factory Farming Organic Connections

Strength:

Deadlift  5/5/5/5/5

Metabolic Conditioning (MetCon):

1. Thrusters for one minute, max reps (M:43kg/W:30kg).

Rest one minute.

2. GHD sit-ups for one minute, max reps.

Rest one minute.

3. Pull-ups for one minute, max reps.

Rest one minute.

4. GHD hip extensions for one minute, max reps.

Rest one minute.

5. Dips for one minute, max reps.

Workout Tips: Your last effort of the deadlift should be five reps that kicks your ass. The workout will take you nine minutes, so plan your deadlift time accordingly. 

Paleo Post-workout Meal for The Power Athlete - Salmon and Asparagus

CrossFit Football

Strength:

 Back Squat - 75% X 5 X 4

Shoulder Press - 75% X 3 X 4

*Training note: Weightlifting prescriptions will be notated with the exercise, the intensity (loading), reps and sets.  Above notation for Back Squat is 75% of 1RM (one rep maximum) for 5 reps and 4 sets. Not the same as 5-5-5-5 where you start with a submaximal set of 5 and with each set go up in weight until a 5RM (5 rep maximum) is reached on the fourth set.

Metcon:

 For time

Run 400m

40 Kettlebell Swings, (55lb M, 35lb W)

40 Box Jumps, 20" box

Row 500M

Post loads and time to comments.

 Dr. Roger Poppen, Weightlifting competition, 1963.

The Happy Cattle of Country Natural Beef - Organic Connections

"Erin"

Five rounds for time of:

Post loads and times to comments.

Dr. Roger Poppen's 70th birthday lift. Jan. 15th, 2010

65kg Power clean, 65kg Push Press, way to go Roger!

Strength:

Bench Press 3/3/3/3/3  &  Overhead Squat  3/3/3

Metcon: Four rounds for time of

10 Ring Pushups

25 Double Unders

Post loads and time to comments.

Strength:

Off (WooHoo!)

Training:

For 20 minutes, row for one minute and rest for one minute. Try to reach 3000m. For every 5 meters under 3000m, do one burpee.

Training Tips: In reality, you have to pull a 1:45 500m pace for all ten rows to hit 3000m. That's a tough pace to maintain even for good rowers. Expect to do some burpees :-)

17 Reasons You’re Not Losing Weight

Strength:  Deadlift 3-3-3

Metcon: As many rounds as possible in 15 min. of

7 pullups

10 Box jumps, 20"

15 Wall Ball Shots, 10ft target

Post loads and rounds to comments.

Exercise: In Women, Training for a Sharper Mind , New York Times

Strength:

Back Squat 5/3/1/1/1  &  Press 5/3/1/1/1

Metcon WOD:

"Twenty-one"

Ladder for time:

20 pushups/1 situp

19 pushups/2 situps.......contiunue until

1 pushup/20situps

Post loads and time to comments

Rest Day

 Kirstin Smith Crossfit Carbondale, Highland Games 2009.

Are all diets the same?  DrEades

Hang Squat Clean  3/3/3

Cardio:

"Nasty Girls"-

Complete three rounds for time of :

50 squats/7 muscle-ups/10 hang power cleans (M:135#/W:95#)

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Strength:

 Bench Press  3/3/3/3/3  &  Overhead Squat 3/3/3

Metcon:

Four rounds for time of:

3 power cleans (M:135#/W:95#)

6 push or split jerks (M:135#/W:95#)

9 clapping push-ups

Clean High Pulls

3-3-3-3-3

MetCon WOD

100 pullups for times

Strength:

Back Squat 5/5/5  &  Shoulder Press 5/5/5

Finish in 20 to 25 minutes

Cardio:

Tabata dumbbell power cleans for total reps.

Rest 1 minute.

Tabata row for total calories.

Rest 1 minute.

Tabata dumbbell jerk for total reps.

Rest 1 minute.

Tabata row for total calories.

*Choose your dumbbell weight wisely, use the same weight for the power cleans and the jerks and finish with the same weight you start with.

Strength:

Overhead squat,  50% of 1RM

3 Reps X 3 Sets

On each rep, before squating, pause for 15 seconds in overhead position. On the last rep, hold the bottom of the squat for 15 seconds before standing upright again. 

MetCon (Cardio):

Complete 4 rounds for time of:

 7 deadlifts (1.5 times bodyweight)

50 double unders.