Friday, September 22, 2017

FOOTBALL FRIDAY - Bench Press, Ski Jumps

5 rounds
Every 7 minutes complete:
Max Reps Bench Press immediately followed by 60 sec to complete as many ski jumps as possible.

Use the same weight through the entire WOD
225#/155# - Professional
185#/125# - Collegiate
135#/85# - High School
95#/55# - Pee Wee

Score is bench press reps multiplied by ski jump reps. Record scores for each round and post to comments. Compare to 10/24/14, 10/23/15, and 10/21/16.

Ski jump demo:
https://m.youtube.com/watch?v=WTkv9KnVlIA

Thursday, September 21, 2017

L-Pull-ups

Drew Hill building the pull-up rig in the backyard of our old house. This was when Carport CrossFit was really on our carport. 2009

10 rounds for max reps
30 sec L-pull-ups
30 sec Rest

-then -

4 rounds for reps of:
30 sec Toes to Bar
30 sec Kettlebell Swings, 1.5/1pd
30 sec Sumo Deadlift High Pull, 1.5/1pd
30 sec Burpee
30 sec Rest

Post total L pull-ups completed and reps to comments. Compare to 9/25/13. and 3/18/14.

Wednesday, September 20, 2017

DU, FS, Push Press

For time:
100 double-unders
115-lb. front squats, 21 reps
115-lb. push presses, 21 reps
100 double-unders
115-lb. front squats, 15 reps
115-lb. push presses, 15 reps
100 double-unders
115-lb. front squats, 9 reps
115-lb. push presses, 9 reps

Post time to comments. Compare to CrossFit.com WOD 141010, 10/20/14, and 10/20/16

Bar path in the shoulder press with Denise Thomas - [video]
Elbows up in the front squat with Denise Thomas - [video]
Overhead wrist position with Chad Vaughn - [video]

Scaled WOD
Rx - 115/75
Porch - 95/65
Pack - 75/55, 100 du or 300 singles
Pups - 55/45, 15-12-9, 100 singles
BC - up to 45#, 12-9-6, 100 singles

Tuesday, September 19, 2017

C2B, Burpee Box Jumps, Squat Cleans

ME chest to bar pull-ups
Rest 1 minute
ME chest to bar pull-ups

Then

Complete as many rounds as possible in 10 minutes of:
10 burpee box jumps, 20 inches
10 squat cleans, 155/115

Score is pull-up reps plus WOD reps. Post total pull-ups, WOD reps, and score to comments. Compare to CrossFit.com WOD 141012 and 10/21/14.

Monday, September 18, 2017

HSPU, Run, WB, KBS

HSPU 30 sec on 30 sec off for 5 minutes

Then

For time
800M Run
50 Wallballs, 20/14
50 KBS, 1.5/1
400M Run
25 Wallballs
25 KBS
200M Run
10 Wallballs
10 KBS

Post number of HSPU completed and time to comments. Compare to 10/23/14 and 10/17/16.

Sunday, September 17, 2017

Saturday, September 16, 2017