06 MAY 2012 - Heavy Bench Press

HEAVY:
Bench Press
Between each set, perform the following:
5 Clapping Push-Ups
5 Around The Worlds (45/25) either direction

INTENSITY:
Rest Day

RESET:
For Quality
10 Inch Worm Push-Ups
Cobra Pose 60 Seconds
10 GHD Sit-Ups
 Samson Stretch, 60 Second Hold (each side)

05 MAY 2012 - 2012 Individual Event 3

HEAVY:
Back Squat
After each set, perform:
7 SDHP (95/65)
7 Diamond Push-Ups

INTENSITY:

2012 CrossFit Games Regional: Individual Event 3

Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint


Scale as needed.


RESET:
2 Rounds of:
Around the Worlds (45/25)
20 Overhead Walking Lunge (45/25)
Squat Bridge, 60 Seconds

04 MAY 2012 - Tosh

HEAVY:
Full Clean
Between each set, perform the following:
5 Box Jump (24/20)
5 Suspended Knees to Elbows

INTENSITY:
"Tosh"

Run, Row, or Bike
3 Rounds of:
200m
400m
600m


Rest the exact time it takes you to complete the interval in each set
(Ex: 200m Run takes 35 Sec, Rest 35 Sec, then Run 400m, Rest 400m time, etc…)

RESET:
1 Round of:
100m Butt Kicks
15 Walking Lunge Steps
10 Inch Worm Push-Ups
5 Hip-Ups*

*Hip Ups - start in a seated position, sitting on top of your calves and feet. Your feet should be pointed to the rear, your knees out in front of you. With an explosive hip motion, kip with a force that allows you to bring your feet up underneath you and into the standing position.

03 MAY 2012 - Chipper: Tire Flip, Sprint, Burpees

HEAVY:
Rest Day

INTENSITY:
Chipper, For Time, on a course 100' long and with a heavy tire:
- Flip the tire once
- Jump through the tire (i.e. in to the hole, then out of the hole onto the otherside)
Sprint the remaining distance in the 100'
- Complete 1 Burpee for each tire flip you have completed
- Sprint back to the tire
- Jump through the tire

Repeat the above steps until you have moved the tire 200'. In other words, flip the tire up and back down the 100' course. BURPEES RESET at 100'

Burpees - after your first tire flip, you complete one burpee. Two flips, two burpees. The burpee counter resets when you complete the first 100'.

Post questions and times to comments!

RESET:
2 Rounds of:
10 Iron Cross (1 leg, 1 rep)
60 Second Squat Bridge
10 Air Squats
60 Second Cobra Pose

02 MAY 2012 - "Ryan"

HEAVY:
Push-Press
After each set, 7 Clapping Push-Ups

Check the Heavy Work box to the right for information on reps and weight---->

INTENSITY:
"Ryan"
5 Rounds for time of:
7 Muscle Ups
21 Burpees




RESET:
10 Rounds, For Quality:
1 KB Snatch, Left
1 KB Windmill, Left
10 Double Unders
1 KB Snatch, Right
1 KB Windmill, Right

From CrossFit.com - Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

01 MAY 2012 - Heavy Day, Front Squat and Push-Press

HEAVY:
Front Squat
After each set, perform:
10 Pull-Ups, 10 Push-Ups

Push-Press
After each set, perform:
10 Dips, 10 Air Squats

INTENSITY:
Rest Day
RESET:
3 Rounds for Quality of:
10 Around the Worlds, Right (45#/25 plate)
20 Push-Press (45#/25 plate)
10 Around the Worlds, Left
20 Overhead Walking Lunges (45/25 plate)

30 APR 2012 - KBS, DU, WB

HEAVY:
Deadlift
Between each set complete:
 3 KB Cleans (each arm)
 1 Turkish Get-Up
 These should be heavy weight.

Complete the reps and weight percentage according to the chart to the right --->

INTENSITY:
3 RFT
30 Kettlebell Swings (1.5p/1p)
20 Double Unders
10 Wallballs (20/12)

RESET:
30 Suspended Pikes
20 Iron Crosses (10 each leg)
120 Second Squat Bridge

29 APR 2012 - "DT"

HEAVY:
REST DAY

INTENSITY:

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.


RESET:
2 Rounds of:
20 Passthroughs
Cobra Pose, 60 second hold
50' Bearcrawl
Spiderman Lunge and Hold, Left Leg, 60 seconds
Spiderman Lunge and Hold, Right Leg, 60 seconds