December 29th 2022
Build to a heavy triple
AMRAP 13:
55 Deadlifts
55 Wall Balls
55 Calorie Row
55 HSPU
Fx: 155/105; Pushups
Rx: 185/125
Rx+: 225/155
Edward Blanch
About Edward Blanch
Posts by Edward Blanch:
December 28th 2022
“Amanda, Please”
AMRAP4
Buy in: 9 Ring Muscle Ups
9 Power Snatches
9 Bar Facing Burpees
Rest 4 Minutes
Buy in: 7 Ring Muscle Ups
7 Overhead Squats
7 Bar Facing Burpees
Rest 4 Minutes
AMRAP 4:
Buy in: 5 Ring Muscle Ups
5 Squat Snatches
5 Bar Facing Burpees
Fx: 75/55, 95/65, 115/85; Burpee Pullups
Rx: 75/55, 95/65, 155/85, C2B
Rx+: 95/65, 115/85, 135/95
Score= Combined Rounds + Reps
December 27th 2022
“2021 CFG Event 10“
For Time:
30 Toes to Bar
2400 Meter Run
30 Toes to Bar
2400 Run
30 Toes to Bar
Time Cap: 30 Minutes
Fx: 50 Ab-Mat Sit-ups
Rx: Hanging Knee/Leg Raises
Rx+: As Written
2400 Meter Run:
3,000/2,400m Row/Ski
138/105 Cal Bike
6000/4800m C2 Bike
December 26th 2022
Strength
Build to a heavy Clean and Jerk
MetCon
“Disgrace”
3 Rounds For Time:
10 Squat Cleans
10 Push Jerks
FX: 95/65
RX: 135/95
Time Cap: 8 Minutes
December 24th, 2022
Build to a heavy 5
CrossFit Games Open 16.3
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Fx: Burpee Pull-ups
Rx: C2B
Rx+: As Written
December 23rd, 2022
“The Naughty List” Partner Version
Teams of 3
For Time:
60 Thrusters
40 Burpee Box Jump-overs
20 Rope Climbs
40 Burpee Box Jump-overs
60 Thrusters
Time Cap:
Fx: 75/55, 20/18
Rx: 95/65, 24/20
Rx+: 115/85, 24/20
December 22nd, 2022
5 Rounds for Time:
10 DB Box Step-ups
30 Double-Unders
10 DB Push Jerks
30 Double-Unders
Time Cap: 20 Minutes
Fx: 35/25, 20/18, 45 Singles
Rx: 50/35; 24/20
December 21st, 2022
On the Minute x 30:
1 Minute Row
1 Minute Burpees
Score= Lowest Round of Calories Rowed + Lowest Round of Burpees
Bench Day!!!!
For tomorrow’s strength session, we are excited to add a new item to our repertoire, the bench press. This has been a movement that was originally frowned upon in the CrossFit community as it wasn’t considered a very functional movements (any exercise down lying down doesn’t seem valid in the real world) but over the years we have seen the value of this movement. It has even gotten to the point where it is being tested by the top CrossFit athletes in competition.
CrossFit has focused very much on overhead movements such as jerks and overhead squats as they lead to the development of the midline (core strength) and mobility. The bench press allows us to balance our vertical pressing with horizontal pressing. Programmed and taught correctly, the bench press will allow you to develop scapular control which is so important in the shoulder as well as strength gains in all the pressing muscles.
And finally, which should not be underestimated but it’s just plain fun. There is nothing like a group of athletes gathering around a bench, chatting it up while they are working to develop fitness for a lifetime.
December 19th, 2022
Holleyman
Score: Time
30 Rounds of:
5 Wall-Ball Shots
3 Handstand Push-ups
1 Power Clean
Time Cap: 30 Minutes
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
Fx: 14/10, 155/105
Rx: 20/14, 185/125
Rx+: 20/14, 225/155