180105

Graham Creek house, Gulf Shores CrossFit – CrossFit

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

Warm-up

400m run

PVC

30s OH PVC squat

Sampson-spiderman-inch worm-high kicks-bear crawl

8 broad jumps

12 walking lunges

10 supermans

180104

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

300m row

PVC-front rack

sampson-spiderman-inch worm-scorpion

2x

5 beat swings/ C’s & D’s

10 Jumping squats

10 superman’s

Snatch 3 position (3-3-3-3-3)

Hi Hang Snatch

Hang Snatch

Power Snatch

Metcon (No Measure)

EMOM for 15 min complete 30s of work of each movement

0-3 Butterfly and Chest to Bar

3-6 HSPU

6-9 Ring Dips

9-12 MU practice

12-15 L-sit

180103

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

400m run

PVC

High kicks-spiderman-sampson-inch worm-squat stretch-calves and ankles-scorpion

30s dead hang

10 pause squats

10 HRPU

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

180102

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

300m row

PVC-Front rack

sampson-spiderman-high kicks-inch worm

4x

10 push ups

5 pull ups

12 jump lunges

The CrossFit Total (Total Weight)

Back Squat

Shoulder Press

Deadlift

Happy New Year!!!! NO GYM think about goals for the year!

Graham Creek house, Gulf Shores CrossFit – CrossFit

171229

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

250m row

PVC-front Rack

Duck walk-sampson-spiderman-Inch worm

2x

4 broad jumps

10 push ups

5 pull ups

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

171228

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

PVC

High kicks-high knees-butt kicks-inch worm-sampson-spiderman

Tabata Plank

Metcon (Time)

Complete all reps in any order or rep scheme

1600m run

100 DU (3x singles)

100 push ups

50 Wall Ball (20/14)

50 Box Jumps (24/20)

50 Slam Balls (35/20)

50 Pull ups

50 DB snatches (50/30)

Time Cap 30 min

171227

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

200m row

PVC-front rack

Calves and ankles-leg swings- squat stretch-thoracic high five

3x

rig bear crawl

rig broad jump

10 squat

10 hollow rocks

10 superman

Front Squat (5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

200m run

20 KB swings

10 ball slams

5 Burpees

Happy Birthday Laura

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

200 m run

PVC

High kick-High knee-butt kick-sampson-spiderman

12 Pull Up

23 squat

88 DU

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

Merry Christmas!!! NO GYM eat drink be merry!!

Graham Creek house, Gulf Shores CrossFit – CrossFit