Clean & Jerk Breakdown 135
* You can either do the WOD Rx'd or 65% of 1RM, whichever is less is preferred...
FIVE rounds for time of:
135/95# Deadlift, 15 reps
135/95# Hang Power Clean, 12 reps
135/95# Front Squat, 9 reps
135/95# Push Jerk, 6 reps
Wednesday, December 21, 2011
Tuesday, December 20, 2011
Tuesday 20DEC11
Clean and Jerk 1-1-1-1-1-1-1 reps
Then... A bonus workout may follow. Your participation is your choice!
Then... A bonus workout may follow. Your participation is your choice!
Monday, December 19, 2011
Monday 19DEC11
Move 5000
Move 5,000 lbs as fast as possible... Pick up to 3 Powerlifting movements and come up with a weight and rep scheme that allows you to move a total of 5,000 lbs as fast as possible.
Deadlift 1 x Weight
Clean 1 x Weight
Clean & Jerk|Press|PushPress 2 x Weight
Snatch 2 x Weight
Move 5,000 lbs as fast as possible... Pick up to 3 Powerlifting movements and come up with a weight and rep scheme that allows you to move a total of 5,000 lbs as fast as possible.
Deadlift 1 x Weight
Clean 1 x Weight
Clean & Jerk|Press|PushPress 2 x Weight
Snatch 2 x Weight
Sunday, December 18, 2011
Sunday 18DEC11
REST DAY!
Something to meditate on:
Post your thoughts in the comments...
Something to meditate on:
Once you've been hurt by someone, whether it be physical or emotional, after you practice the "event" of forgiving the individual; how do you process in the time after you forgave? It's not just forgiving and forgetting and moving on. You had your time and spirit invested in a person and it often feels like they've stolen something precious from you. What does it look like to process the moments and lifetime that follows the "event" of forgiving someone?
Post your thoughts in the comments...
Saturday, December 17, 2011
Thursday, December 15, 2011
Friday 16DEC11
We will be doing tackling the TOTAL from Wednesday's programming. I apologize for the scheduling conflicts.
Move 5,000 lbs as fast as possible...
Pick 3 Powerlifting movement and come up with a weight and rep scheme that allows you to move a total of 5,000 lbs as fast as possible.
Move 5,000 lbs as fast as possible...
Pick 3 Powerlifting movement and come up with a weight and rep scheme that allows you to move a total of 5,000 lbs as fast as possible.
Thursday 15DEC11
REST DAY!
"Let no debt remain outstanding, except the continuing debt to love one another, for he who loves his fellowman has fulfilled the law." - Romans 13:8
"Let no debt remain outstanding, except the continuing debt to love one another, for he who loves his fellowman has fulfilled the law." - Romans 13:8
Tuesday, December 13, 2011
Wednesday 14NOV11
Move 5,000 lbs as fast as possible...
Pick 3 Powerlifting movement and come up with a weight and rep scheme that allows you to move a total of 5,000 lbs as fast as possible.
Pick 3 Powerlifting movement and come up with a weight and rep scheme that allows you to move a total of 5,000 lbs as fast as possible.
Sunday, December 11, 2011
Monday 12DEC11
We will repeat the Friday WOD as no one was interested in working out Friday evening.
10:00 AMRAP of:
6 Power Snatch 95/65#
10 Push-ups
10:00 AMRAP of:
6 Power Snatch 95/65#
10 Push-ups
Saturday, December 10, 2011
Friday, December 9, 2011
Thursday, December 8, 2011
Thursday 08NOV11
REST DAY!
Join several of us at the Devaney Center (UNL) at 4pm for Part 1 of the Men's Gymnastics Team Intrasquat competition. This is a great opportunity to learn more about gymnastics, enjoy some community with fellow CrossFitters, and see what the Nebraska Men's Team will be rocking this coming year of competition!
The intrasquat meet will be held in the Men's Gymnastics Training Gymnasium inside the Devaney Center.
Join several of us at the Devaney Center (UNL) at 4pm for Part 1 of the Men's Gymnastics Team Intrasquat competition. This is a great opportunity to learn more about gymnastics, enjoy some community with fellow CrossFitters, and see what the Nebraska Men's Team will be rocking this coming year of competition!
The intrasquat meet will be held in the Men's Gymnastics Training Gymnasium inside the Devaney Center.
Wednesday, December 7, 2011
Tuesday, December 6, 2011
Tuesday 06NOV11
3 Rounds for time:
15 Wall Sprints (10m x 15)
15 Pushups
15 KB Swings, 55#/35#
15 Toes-2-Bar
15 Wall Sprints (10m x 15)
15 Pushups
15 KB Swings, 55#/35#
15 Toes-2-Bar
Monday, December 5, 2011
Monday 05NOV11
My friends at CrossFit Lincoln are doing this WOD today, so I thought I would share the love.
The WOD today is in honor of "Jeremy"
The story behind the WOD:
In young Jeremy's honor the following workout will be known from here on as "Jeremy."
Three rounds for time:
21-15-9 reps:
Overhead squats, 95#/65#
Burpees
The WOD today is in honor of "Jeremy"
The story behind the WOD:
Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th. To Jeremy's parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow.
In young Jeremy's honor the following workout will be known from here on as "Jeremy."
Three rounds for time:
21-15-9 reps:
Overhead squats, 95#/65#
Burpees
Sunday, December 4, 2011
Sunday 04NOV11
REST DAY!
Enjoy it. Do something fun... Like staying inside where it's warm and watch a movie and lounge around in your PJ's. And enjoy the beautiful snow outside!
Enjoy it. Do something fun... Like staying inside where it's warm and watch a movie and lounge around in your PJ's. And enjoy the beautiful snow outside!
Subscribe to:
Posts (Atom)