Results For Category: "CFR Benchmarks"

5 Attempts- 3 Position Snatch- Above Knees+Below Knees+Ground

Then

“Billy”

For time:

100 reps ground to overhead 95lbs/65lbs

– any method may be used: snatch, clean and jerk etc., as long as full extension of all joints is reached at the top of each rep

– You may use multiple methods of getting the bar overhead within the workout: example-25 power snatches, 50 power clean and push press, 25 clean and split jerk

– the workout starts with a 100 meter run

– after every 4 minute time period elapses an aditional 100 meters is tacked onto the next run

– So it goes like this: 100 meter run, come back and start getting the bar over head, lets say you complete 36 reps in the first 4 minutes, so at the 4 minute mark you will run 200 m, come back and get on the bar, say you finish 79 reps total by the 8 minute mark, now you run 300 m. Continue adding 100 meters to each run until all 100 reps are completed.

Jill-Su

150 Wallballs for time

EMOM including the first minute: 5 Burpees

Three rounds, One minute per station with one minute rest at the end of each round.

Tire flips

95lb power snatch

2 Pood kettlebell swings

24″ weighted box jumps (25lb DB’s)

Burpees pull ups

“The Berger Beater”

AMRAP in 20 minutes of:

5 Burpees

10 KB Swings 1.5/1 pood

15 Squats

800m 2/1.5 Pood Rack Walk

For Time

“Brutal”

10 Rounds For Time of:

10 Deadlifts
10 Push Press
10 Back Squats
5 Pullups

Load is 135lbs/95lbs for the Barbell Movements.

“Raymond”

5 Rounds For Time Of:

11- Clapping Pullups
2- Double Bodyweight Deadlifts
10- Bodyweight Cleans

In honor of the birth of our son, Raymond Macharia Shiffler. He was born 11/02/10 weighing in at 7lbs 4oz and 20 inches long.

He is 3 years old today and has become quite the chef with Dad.

“Renaissance”

3 Rounds for Time of:

400m Rack Walk 2/1.5 pood
5 Rope Climbs
50 Pushups

CrossFit Total tomorrow

Gerger Gone Gonzo

5 Rounds:

Bear Crawl 5 yds is 1 point
Turkish Get Up 1.5/1 pood
Tire Flips
Single Arm Thruster (alternating not required) 1.5/1 pood
Floor Wiper 50/35k

1 minute at each station

Rest 1 minute after all 5 stations

Score is total points

“Natalia”

7 rounds for time of::

9 bodyweight back squats
200 m run
10 c2b pull ups