CROSSFIT TRENCHES – CrossFit
Turkish Get Up (10 TGU (5 ea side))
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
DUNE SEA
Leave a reply
Category Archives: Uncategorized
MOS ESPA
CROSSFIT TRENCHES – CrossFit
Toes-To-Bar (15min T2B practice)
CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
KOLE’S WOD
CROSSFIT TRENCHES – CrossFit
“BANE-The Fire Rises” by Matt Kole (Time)
5 RFT of:
Cash-in: 30 DU (one time only)
5 HSPU
10 Thrusters 75#/55#
15 AKBS 53#/35#
20 Wall Ball 20#/14#
Cash-out: 800m row (one time only)
While BANE is my favorite movie villain with his combination of intellectual evil genius and brute strength, these movements in this workout are my BANE of lifting. I despise these lifts, but I realize that if you want to get better then sometimes you have to do the lifts you don’t like. This is a shoulder and back developer which is my weakest muscle group. 30 DU for my age and 800 meters for my least favorite track event I had to run which is the 4×800.
SIGNOS
CROSSFIT TRENCHES – CrossFit
Front Squat (1×3, 1×4, 1×5, 1×4 & 1×5 ALL @ 65-70% of 1RM)
Metcon (Time)
For Time:
21-15-9
Deadlifts 205/145
12-9-6
Strict Ring Dips
PERSIANA ECUATORIANA
CROSSFIT TRENCHES – CrossFit
Pull-ups (15min Pull-up practice)
Metcon (AMRAP – Rounds and Reps)
14min AMRAP of:
20 Calorie Row
25 Weighted Sit-ups 15/10 plate
15 Box Jumps 24/20
MACHINA
CROSSFIT TRENCHES – CrossFit
Pistols (15min Pistol practice)
Metcon (Time)
For Time:
15-12-9-6-3
Power Cleans 135/95
Bar-Facing Burpees
PARTNER UP!
CROSSFIT TRENCHES – CrossFit
BEAVIS & BUTTHEAD (Time)
For time:
20 Pulls on the rower each
14 Wall-balls 20/14 Divide reps as desired between partners
*Score is time when teams complete 4K meters
JUEVES
CROSSFIT TRENCHES – CrossFit
Press Complex
3 Shoulder Press + 3 Push Press at 65% of Shoulder Press 1RM (No rack)
Metcon (AMRAP – Rounds and Reps)
15min AMRAP:
2 Strict Burpee Pull-ups (NOT a jumping pull-up)
4 Handstand Push-ups
8 AKB Swings 70/53
INSIDE JOB
CROSSFIT TRENCHES – CrossFit
Metcon (Time)
For Time:
120 Air Squats
50 V-ups
90 Air Squats
40 V-ups
60 Air Squats
30 V-ups
Metcon (No Measure)
Finisher Tabata: plank, weighted twists, plank & weighted twists
HAPPY NEW YEAR!
Announcements
**NYE Schedule: Fri 31st 7:30 & 9 AM ONLY and Sat, Jan 1st CLOSED**
CROSSFIT TRENCHES – CrossFit
ECUADORIAN DESTROYER (Time)
10 RFT of:
KBS (70/53) 10-9-8-7-6-5-4-3-2-1
DUs 20-19-18-17-16-15-14-13-12-11
Cleans (135/95) 10-9-8-7-6-5-4-3-2-1
Burpees 20-19-18-17-16-15-14-13-12-11
HSPU 10-9-8-7-6-5-4-3-2-1
Box Jumps (24/20) 20-19-18-17-16-15-14-13-12-11
**Alternate each exercise each round**
– KB swings, cleans and handstands are 10,9,8,7,6…to 1
– Double unders, burpees and box jumps are 20,19,18,17…to 11