Category Archives: Competition

December 4, 2013

1) 3 sets with heavy weight: Push Jerk Jerk x 3 reps rest 30 secs Snatch Deadlift x 3 reps rest 2 minutes 2) Row 1,000m for time Rest approximately 5 minutes 3) 5 min AMRAP 15 kettlebell swings (24/16 kg) 8 box jumps
Posted in Competition, Performance WOD | Leave a comment

November 23, 2013

1) Deadlift 3 x 3 reps 2) 3 rounds for time: Run 800m 15 kettlebell swings (24/16kg) 15 push ups Endurance WOD: Run - (half) 10k (TT) (Whole) 13 mile (TT) Tri - run - same
Posted in Competition, Performance WOD | Leave a comment

November 12, 2013

Ragin Games Prep: 1) Complete for time 6-9-12 reps for time: Power Snatch (95/65) Bar Facing Burpees 2) Complete this at 85% effort 25 Double Under Buy in 20 Deadlifts (165/115) 15 GHD situps 10 Heavy Rope Singles 5 Squat Clean Thrusters (165/115) 25 Double Under Buy Out
Posted in Competition | 1 Comment

November 11, 2013

1) 3 rounds not for time: 3 muscle ups 30 duouble unders 12 strict toes to bar 2) Clean: 5 sets x 1 rep Add weight each set 3) 3 rounds for times: Row 1,000m 5 x cleans (full)(165/115lbs) Rest 5 minutes
Posted in Competition | 2 Comments

November 10, 2013

1) Clean complex ladder: Power clean + hang clean Complete clean complex every 30 sec with progressivley heavier barbells Women' starting weight: 95 (scaled/Master), 115, 135, or 155lb add 5lbs each progression, max increase is 30lbs Men's starting weight: 135 (scaled/master, 185, 225, 255 add 10lbs each progression, max increase is 30lbs 10 sec to rotate,
Posted in Competition | 1 Comment

November 8, 2013

1) 3 rounds not for time: 20 GHD Sit Ups 3 thrusters (165/115) 3 pistols each leg 2) Snatch: 8 sets x 1.1 Rest exactly 2 min between sets and 10 sec between reps. Get a max weight around sets 4, 5 or 6 then do 75 - 80% for the remaining sets. 3) Complete for time:
Posted in Competition | 2 Comments

November 6, 2013

1) 3 rounds not for time: 30 sec L sit 3 - 5 x hang cleans (full) (165lb/115lb)** 10 wall balls (30/20lb)(10/9')** **practice speed 2) Front Squat 3 x 3 reps @70% 3) Power Clean: 5 sets x 1 rep build load over the course of each set  
Posted in Competition | 1 Comment

November 5, 2013

Posted in Competition | Leave a comment

November 4, 2013

1) Jerk Balance 5 x 2 reps This is skill work. Load is not the priority. Work on stepping through. 2) Tall Snatch 5 x 2 reps Again this is skill work. Work on pulling yourself under the bar. 3) Row for 20 minutes at 85% effort. Here is a scientific explanation of % effort:
Posted in Competition | 3 Comments

November 2, 2013

1) Spend 10 minutes working up to a max for the complex: 1 x hang power clean + 1 x hang clean (full) rest exactly 10 min then complete: 2) In 10 min complete 1,000m row then AMRAP of 10 deadlift (225/135lb) 10 pistols If it meets your schedule, rest 2 - 3 hours before completing the
Posted in Competition | Leave a comment

Most Read Articles

Friends of

Contact us

CrossFit Alexandria
3158 North MacArthur Drive Alexandria, LA 71303