CrossFit 321: Forging Elite Fitness in Maine

chris — Thu, 17 May 2012 23:00:05 +0000

5-18-12 WOD

Strength
Dead-lift 3 @ 70% – 3 @ 80% – AMRAP @ 90%

MetCon
“Helen”
3 rounds for time:
400 meter Run
21 Kettle Bell Swings 53/35
12 Pull-ups

chris — Wed, 16 May 2012 23:00:22 +0000

5-17-12 WOD

“The Chief”
Max rounds in 3 minutes of:
3 power cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles

chris — Tue, 15 May 2012 23:00:20 +0000

5-16-12 WOD

5 rounds for time:
400 meter run
20 thrusters 100/70

chris — Mon, 14 May 2012 23:00:41 +0000

5-15-12 WOD

Strength
Bench press 3 @ 70% – 3 @ 80% – AMRAP @ 90%

MetCon
Teams of two
6000 meter Row

*If without a teamate row 3000 meters
**If there is more than 14 in a class we may have a few teams of 3. Teams of 3 will row 9000 meters.

chris — Mon, 14 May 2012 00:03:16 +0000

One word: Determination… I will make it through this workout and I will make me a better me!

5-14-12 WOD

Strength
Overhead squat 10-10-10

MetCon
Team “Cindy”
20 min AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

* Teammates alternate rounds
**Be ready and start your pull-ups as soon as your teamate finishes their squats

chris — Thu, 10 May 2012 23:00:13 +0000

7am class

5-11-12 WOD

MetCon
30 min AMRAP:
400 meter Run
10 Burpees
20 Kettlebell Swings 53/35 pounds
30 Double-unders

chris — Wed, 09 May 2012 23:00:43 +0000

5-10-12 WOD

Strength
Shoulder Press 5 @ 65% – 5 @ 75% – AMRAP @ 85%

MetCon
15 minute AMRAP:
1000 meter row – buy-in
then
10 Push Press 115/85 pounds
10 Pull-ups
10 Push Press
10 Pull-ups

and so on…

chris — Tue, 08 May 2012 23:00:25 +0000

5-9-12 WOD

Strength
Back Squat 5 @ 65% – 5 @ 75% – AMRAP @ 85%

Front squat 10-10-10

MetCon
Tabata Air Squats

*8 rounds
**lowest round = score

chris — Tue, 08 May 2012 00:00:54 +0000

5-8-12 WOD

Skill - Turkish get-up practice

skill - One Arm Kettlebell Snatch practice

MetCon
10 minute AMRAP:
50 Kettlebell Swings – buy in
then
10 Turkish Get-ups (alternate arms)
10 Kettlebell Snatches (alternate arms)
10 Turkish Get-ups
10 Kettlebell Snatches

and so on…

*Pick a weight you are comfortable with for all three movements

chris — Mon, 07 May 2012 04:01:35 +0000

Kirk getting his jump game on!

5-7-12 WOD

“Kelly”

5 rounds for time:
400 meter Run
30 Box Jumps 24/20
30 Wall Balls 20/14

*40 minute time cap