500 meter run's tag archives

06.30.14

Warm-up 1) 2rds, 500 run/ 30-50 UB Dubs 2) Mobility and Lift prep as needed Gymnastics 3) Pull A Barbell 4) Hang power snatch to heavy double in 3 attempts 5) 1 Stop (Below knee) Power clean to heavy single in 3 attepmts Conditioning 6) 10 rds each even: 3 Dynamic back squat (50% of current max) odd: 1 Power clean + 2 Hang power clean + 3 jerk

06.04.14

Warm-up 1) 3 rounds, 200 meter row (strapless)/ 30 Double-unders 2) Mobility as needed Gymnastics 3) Pull B Barbell 4) Squat 1 x 5 @ 82.5% 5) 5 efforts to find heaviest complex, 1 low hang snatch + 1 Snatch 6) 2 rounds for time: 500 meter run 15 Strict deficit HSPU (45/25) Buy-out: *100 meter Plate pinch farmer carry(45/25) 10 Muscle-ups *Use the plates from HSPU for plate pinch farmer carry

Tuesday the 30th of July, 2013

2 rounds for time: 30 Air squat 30 Burpees 1 round for time: 25 Power clean (135/93) 30 Handstand push-up 35 Box jump (24/20) 40 Pull-up 45 Kettleell swing (70/53) 50 Double-under 500 meter run SCORES Skill of the Week: Rope Climb Challenge of the Week: Max rope climbs, 2 minutes SWAMP MONSTER 4 IS THIS SATURDAY!

Saturday the 26th of January, 2013

Perform the following WODs in any order: For time : 100 Meter sled push (90/50) 2 minute AMRAP Thruster (95/63) Deadlift max 1 Minute AMRAP Chest to bar pull-ups For time: Run 500 50 Double unders. 100 meter farmer carry. (95/60)

Tuesday the 22nd of January, 2013

20 Minute AMRAP 500 meter run 25 double-unders  Rest 10 minutes 12-9-6 Muscle-up Power clean (145/98) 7 minute cap SCORES Triangle of Destruction! Sign Up Here!  

Friday the 14th of December, 2012

Power cleans 5-5-5-5-5+ (45-55-65-75-85%) Rest as needed 10-9-8-7-6-5-4-3-2-1 Deadlift (85% of Power clean training max) 1 Rope climb  SCORE Optional supplement 3 minutes total time in superman position Grill and Chill- CF Holiday party!   Upcoming Nutrition Challenge!

Wednesday the 14th of November, 2012

Push press 5-5-5-5-5+ (45-55-65-75-85%) Rest as needed 10 minute AMRAP 25 Push press (115/73) 150 Double unders 500 meter run SCORES Optional supplement 5x10/leg Pistols Friends say Crossfit is too easy? Friends and Family WOD this Sunday at 11:30! Friday! Happy Hour @ Ricochet  

Thursday the 21st of June, 2012

"Hammer Time" 50 Front Squats, 95 pounds 50 pull ups 15o double unders 500 meter row 400 meter run 20 minute time limit SCORES

Thursday the 5th of April, 2012

"Upsee-daisy" 500 meter run 3 rope climbs 500 meter run 3 rope climbs 30 Wall balls (20/14) 500 meter run 3 rope climbs 30 Wall balls 50 Kettlebell swings (53/35) SCORES

Tuesday the 11th of October, 2011

Snatch 1-1-1-1-1 Rest as needed 500 meter run time trial For discussion: Tips on choosing a CF gym