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CrossFit Total (compare with 5/18/13 or 5/20/13)

Establish 1RM of the following:

Back Squat
Press
Deadlift

Add maximum lifts together for your CrossFit total. Athletes have three opportunities to establish max loads.

Post thoughts and totals to “comments”.  

Log Your Workouts: Beyond the Whiteboard is an online workout tracker that we subscribe to, so it’s free for our members! Follow these instructions to create an account and join our affiliate so you can log your scores for our WOD each day. BTW also has an iPhone App that you can download. Click here for detailed instructions to create your account and join our affiliate.

50 Reps, not for time:

Wall Climb

One minute on, one minute off for 12 minutes:

9-6-3 Reps:

Push Press (115/83)
Box Jumps (24/20)
Pull-ups

The goal is to get through the triplet as many times as possible while only working in the “on” minutes.

Post thoughts and scores to “comments”.   

There is only one class at 11am at CrossFit St Paul to support the CrossFit for Hope Charity workout (10am intro workout is still occurring). Potluck style bbq will follow! If you can’t attend you can still contribute to a good cause by clicking here.

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Add your points and post them to comments.

Warm-up:

400m Row
50 Mountain Climbers
50 Jumping Jacks

Push Press 3-3-3-3-3

Tabata This:

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Compare to 110710 – The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post thoughts and total scores to “comments”.

Warm-up:

800m Run
Burgener warm-up

Clean & Jerk 1-1-1-1-1

AMRAP in 10 minutes:

5 Clean & jerk (135/93)
14 Kettlebell swings (53/35)

Post thoughts, loads, and rounds to “comments”.   

 

Warm-up:

400m High-knee skip

5 Rounds for time:

400m Run
7 Deadlifts (275/213)
10 Ring Dips
1 Minute rest

Score is total time, post thoughts and times to “comments”.