Tag Archives: new cycle

Tuesday the 13th

 

NEW CYCLE

I.
3 Rounds (NFT)
10 Scorpions
15 Banded Box Squats
10 GHD Hip Extensions

II.
Find “1RM” Box Squat
(Use spotters)

III.
75 Push Ups
50 Kettlebell Swings 70/53#
25 Sit Ups
10 Muscle Ups

IV.
Row 21 Calories
21 Thrusters 95/65#
Rest :60
Row 15 Calories
15 Thrusters
Rest :60
Row 9 Calories
9 Thrusters

V.
3 Rounds (NFT)
10 Hurdlers
100m Run
35s Superman Hold

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Filed under 3 Rounds, crossfit, fitness, New Cycle, Power Lifting, WOD

Tuesday the 24th

2014cfgr_jordancook_rotator

Open Prep Cycle Starts Today!

I.
3 Rounds
Row 300m
7 Burpees

II.
Find A 5RM Deadlift in 3 attempts or less (warm up sets don’t count.)

III.
AMRAP (12)
9 Bar Facing Burpees
7 Hang Power Cleans 135/95#
3 Ring Muscle Ups

IV.
3 Rounds
15 Calorie Bike
20 Plate Overhead Lunges (45/25#)
Rest :60

V.

3 Rounds (NFT)

10 Hip Extensions

8 Scorpions

40s Weighted Plank

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Filed under 3 Rounds, amrap, crossfit government island, CrossFit Open, New Cycle, Power Lifting, strength & conditioning, WOD

Tuesday the 6th

15

Cycle 3 Starts TODAY!

I.
3 Rounds
10 Good Mornings
12 Back Extensions
10 Goblet Pause Squats

II.
Back Squat- 5×5 @ 90% of your 5RM.

III.
5 x 5 Pendley Rows (Medium)

IV.
7 Rounds
7 Toes to Bar
14 Wallballs 20/14#

V. 
5 Rounds
Row 200m
15 Push Press 115/75#
10 Chest to Bar Pull-Ups
Rest :60

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Filed under accessory work, crossfit, fitness, New Cycle, Power Lifting, strength & conditioning, WOD

Monday the 26th

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Cycle 2 – Test Week Day 1

I.
3 Rounds
14 Calories on the Assault Bike
07 Tall Jerks
07 “Tall” Box Jumps, NO BOUNDING

II.
“OLY Total”
Three attempts at a 1RM Snatch
Then
Three attempts at a 1RM Clean and Jerk
*Treat this like an OLY competition. Warm up all you want beforehand in the background and in between but have a judge watch three reps and three reps only. Whatever you hit in practice is irrelevant. Your heaviest weight during the three attempts of each is what counts. Score is Snatch+C&J

III.
Row 800m
100 Double Unders
50 CTB Pull Ups

IV.
3 attempts at a max effort free-standing HS Hold (Supported as a MOD)

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Filed under crossfit, fitness, New Cycle, Olympic Weightlifting, strength & conditioning, Test Day, WOD

Wednesday the 10th

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-NEW CYCLE-

I.
3 Rounds
Bike 250m
14 Double KB Front Squats
07 Pull Ups

II.
Back Squat – 5×5 @70%

III.
Strict Press – 5×5 @70%

IV.
3 Rounds
14 Overhead Squats 135/95#
21 Chest to Bar Pull Ups

V.
4 Rounds
Row 200m
50 Double Unders
Rest :60

V.a (extra credit) 
Accumulate 4 Minutes of Arms Up Plank Hold (Top of a push-up)
Strict 8 minute cap

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Filed under amrap, crossfit, New Cycle, Power Lifting, strength & conditioning, WOD