Wednesday, August 24, 2016

SDHP, Burpees

Complete as many rounds as possible in 10 minutes of:
115-lb. sumo deadlift high pulls, 10 reps
10 burpees, jumping over the barbell

Post rounds completed to comments. Compare to CrossFit.com 150822 and 9/2/15.

Tuesday, August 23, 2016

10-8-6-4-2 OHS

20min to establish 10-8-6-4-2 rep max Overhead Squat. Weight taken from the rack. Total of all loads is your score. Compare to 2/18/16.
(First establish your 10-rep max, then 8-rep max, and so on. You must go in that order 10-8-6-4-2. For example, once you have moved from the 8-rep scheme to the 6-rep scheme, you cannot go back and re-attempt your 10-rep or 8-rep max. You may change weights as needed.)

Then

3 rounds for reps
90 sec row for calories
30 sec rest
90 sec OHS, 155/105
30 sec rest

Post load and reps to comments. Compare to 9/1/15 and 2/18/16.

Monday, August 22, 2016

"René"

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

If you have a 20-lb. weight vest or body armor, wear it.

Post time to comments. Compare to CrossFit.com 150814 and 8/31/15.


Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Sunday, August 21, 2016

Saturday, August 20, 2016

Friday, August 19, 2016

Weighted Pull-up 10-8-6-4-2

20min to establish 10-8-6-4-2 rep max weighted Pull-up. Total of all loads is your score.
(First establish your 10-rep max, then 8-rep max, and so on. You must go in that order 10-8-6-4-2. For example, once you have moved from the 8-rep scheme to the 6-rep scheme, you cannot go back and re-attempt your 10-rep or 8-rep max. You may change weights as needed.)

Then


10 minutes to score as many points as possible.
Burpee Muscle Up = 5 points
Burpee C2B Pull-up = 3 points
Burpee Pull-up = 2 points
Burpee = 1 point

Post total of all loads and total points to comments. Compare to 9/15/14 and 8/24/15.

Straight arms on the pull-up - [video]

Thursday, August 18, 2016

DB Snatches

EMOM for 10 minutes perform
2 Hang Dumbbell 1-arm snatches*
4 DB overhead lunges, alternate feet each lunge

*On even numbered minutes (0:00, 2:00, 4:00, 6:00, and 8:00) perform 2 snatches with RIGHT arm. On odd numbered minutes (1:00, 3:00, 5:00, 7:00, and 9:00) perform 2 snatches with LEFT arm.

then

4 rounds for reps of
20 sec Alternating DB Snatches (alternate hands each rep)
10 sec Rest
20 sec Jumping Lunges
10 sec Rest
20 sec Burpees
10 sec Rest

Post load, rounds, and reps to comments. Compare to 7/18/14. and 8/28/15