Archive For: KBS

Champagne Friday 5/29

TONIGHT IS THE CFSLU FAREWELL PARTY!

“FILTHY FIFTY”

for time, 50 reps each:
box jump, 24/20″
jumping pullups
kettlebell swings, 16/12kg
walking lunge
knees-to-elbows
push press, 20/15kg
back extensions
wall ball, 20/14#
burpees
double unders

Compare to 21MAR2015, 21MAY2014, 29NOV2013. Check the Level 2 section and do that if capable!

A. 2 laps around the block. try running in your lifting shoes if possible, then

3 rounds of
– 10 weighted dislocates. go as heavy as you can control locked arms through full ROM
– 10 OH walking lunges, use a bar and add little weight each round. do not exceed 60/45kg
– 20sec of burpee pullups

B. build to a heavy within 15min each:

1.) snatch high pull + hang power snatch + snatch balance
2.) clean + 2 push press

C. join class for conditioning, but do the following instead of FILTHY FIFTY

Every 10 minutes for 30 minutes (3 sets), complete the following for time:
1250/1000m row (1250 for dudes, 1000 for ladies)
60 double unders
30 kbs, 32/24kg
15 HSPU, strict
10 t2b
5 bar muscle-ups

For most of you, the strict handstand push-ups will be the limiter. If you have to scale the number of reps there to ensure that you can finish each set under the 10 minute cap, do so.

D. Cool Down

E. Watch (online or in person) the WEST REGIONALS for the 2015 Reebok CrossFit Games at the Tacoma Dome this weekend.

Champagne Friday 5/1

Kinda “THE ASSAULT”

4 minutes stations for max total reps:
– wall ball, 20/14#
– burpees
– row (calories)
– pullups
– kettlebell swings, 24/16kg

then

10 minutes to find max shoulder-to-overhead

Score = max reps + s2o total (in lbs). Compare to 21NOV2014.

Post score to comments!

- prone chest stretch, 1min/side twice
– chair stretch, 2min/side
– center quad roll SMR, 3min+
– drink bubbly, hang out with people you like, and get some good sleep!

A

5min:
40sec freestyle JR
20sec criss cross sprint

5×3-5
SnG SLSLDL
muscle snatch
SnG push press
snatch balance

power snatch doubles for 15min
power clean doubles for 15min
push jerk doubles for 15min

B

(your squats)
handstand press practice between sets

C

(class)

D

(see Cool Down)

Hero Friday 2/13: Luke

For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters