push ups's tag archives


Warm-up 1) Mobility for CNJ 2) 2 rds, 25 Jumping jack variation/ 15 Drop squat/ 10 Squat/ 5 plyo jump/ 5 Strict pull-up AM session (optional) 3) Practice Bar muscle-ups then perform 3 minute AMRAP Burpee BMU x 3 rds, rest 3 min after each rd, PM session Barbell 1) Clean and jerk to max for the day in 20 minutes 2) Perform 1-1-1 at 90% of max for day 3) Front squat 3-3-3-3-3 Conditioning 4) 5 rds each Even minutes: 20/15 Calorie Row Odd minutes: 25/15 Push-ups Core 5) G...


Warm-up 1) 500 run/ 500 row/ 100 dubs/ 50 Push-ups Barbell 2) Bodyweight OHS x 15 reps( Scale load as needed to get 15 reps) 3) Hatch squat (week 12/ day 1) 4) Work up to heavy 2 step Clean and jerk prior to conditioning Conditioning 5) 5 Minute AMRAP Max reps CNJ(135/95), must complete 400 meter run within time frame in order for reps to count Core 6) 3x20 GHD sit-up


These next 2 weeks will close out Phase 2. You should be done with the Hatch cycle by now. If not then continue with it until you are done. In an effort to build community do Wednesday's  Metcon with Class and on the same clock. The WODs will be beefed up a little bit for anyone that wants to push themselves a little more. Congrats to all those who PRed their Fran and Helen! Warm-up Movement prep for snatch Barbell   1) Work up to heavy snatch 2) Snatch 5x3 Conditioning 3) 2 Mile r...


Warm-up Movement prep for Clean and jerk Barbell complex 2 Stop Power clean (hang/ high hang) + Front squat + jerk (1+2+3) x 5 (45/33) Barbell 3 TNG CNJ (50% of CNJ) EMOM x 10 Hatch squat (Week 10/ day 1) Conditioning 500row 50 Squats 40 Push-ups 30 Pull-ups 20 HSPU 10 Muscle-up/ C2B pull-up Skill Rope climbs- Practice speed of movement and making it up in 2-3 moves or less.  

Thursday the 27th of June, 2013

21 Handstand push-ups 21 Ring Dips 21 Push-ups 800 meter run 15 Handstand push-ups 15 Ring dips 15 Push-ups 400 meter run 9 Handstand push-ups 9 Ring dips 9 Push-ups   First Fridays-Bring a friend or a family member for free workout Second Saturdays Free Workshop, Saturday July 13 Nutrition challenge weight in is this Sunday, June 30th from 9-1pm at 305.  Stay after for water balloon fight and grilling.        

Tuesday the 28 of May, 2013

1 round every 6 minutes x 5 rounds 4 Power clean (185/123) 20 Push-ups  1 Rope climb 200 meter run 1 Rope climb Finisher: 1 minute AMRAP Over the bar burpees  SCORES Cool Story about the "Murph" hero workout we did yesterday.  The article talks about a friend of CrossFit 305's in Ohio.  

Wednesday the 15th of May, 2013

Press 3-3-3-3-3+ (70-70-70-80-90%) Push-ups, 3 sets of half max resting 2 minutes between sets Rest as needed 6 x 400 meter run on 4 minutes Olympic lifting seminar link Nutrition challenge link

Monday the 13th of May, 2013

  Back squat 3-3-3-3-3+ (70-70-70-80-90%) Rest as needed Romanian Dead-lift 10-10-10 50% of Power Clean Max Rest as needed Every minute on the minute  for 10 minutes perform: 7 Front squats  (95/63)(Rx+135/93) 7 Push-ups  Challenge of the week: Max effort wall sit. Rules-Knees set to 90 degrees with hips and back on wall. Arms crossed in front of body-they are not allowed to touch thighs or wall. Record time. Olympic lifting seminar link Nutrition challenge lin...

Wednesday the 1st of May, 2013

For time: 100 ft Walking lunge 50 Push-ups 50 Double-unders 25 Knees to elbows 5 Rope climb, 15 ft 50 Box jump, 24 inch box 25 Overhead squats, 65 pounds 25 L-pull-ups 50 Sit-ups SCORES

Thursday the 11th of April, 2013

Deadlift 3-3-3-3-3 50-65-80-95-110% of Power Clean Training Max Rest 10 Rounds For Time 10 Deadlift 50% PC Training Max 10 Push-Ups Rest For Time: 200 Double Unders 200 Air Squats SCORES 305 Challenge of The Week: “1/2 a man down” Run 500m as fast as possible while carrying the heavy bag. There is no time cap. If you drive around the block heckling your friend, you get bonus points!