April 27th - May 2nd

Here is this week's line-up

Monday -

3 min Max Points Suicide Run…down-back 10 yards (1 pts), 20 yards (2 pts), 30 yards (3 pts), 40 yards (4pts), 50 yards (5pts)…then 2 min Rest… 
3 min Max Rep Deadlift (275 lb. Men) (185 lb. Women)

Rest 3 hours …5 Rounds for time of:
20 Double Unders
10 Wall Ball (20 lb. Men) (14 lb. Women) all 10 ft. target
1 Rope Climb 15 ft. 
There will be a 15 minute time limit for this workout



Tuesday –

8 min AMRAP of:
5 Clean and Jerk (135 lb. Men) (95 lb. Women)
(From the ground by any recognized clean to full extension overhead)
10 Chest to Bar Pull Ups

Wednesday – 5k Run for time

 

Thursday – REST

 

Friday -

Workout 1: 
2k Row

 Rest 3 hours

Workout 2: 
3 rounds of 
10 Deadlift (275m/185w)
50 Double-unders

Rest 3 hours

Workout 3: 
400m Run, 21 OHS, (95m/65w), 21 BoxJump
400m Run, 15 OHS, 15 BoxJump 
400m Run, 9 OHS, 9 BoxJumps

KC on the road to the NW Qualifier from dan staton on Vimeo.

3 weeks until NW CrossFit Qualifier...

Here's this week's line-up:

Monday: Workout 1 -

Snatch (power or full) x 5 reps (135#/95#)
Short Sandbag Carry (90#/70#) 100 yards
Snatch x 4 reps
Sandbag Carry
Snatch x 3 reps
Sandbag Carry
Snatch x 2 reps
Sandbag Carry
Snatch x 1 rep

Rest 4 hours....

Workout 2 -

Complete 5 rounds for time of:
Deadlifts x 7 reps (275#/185#)
30 Air Squats
7 Handstand Push Ups

Tuesday: For time...
800m run
Three rounds of :
10 HSC 155lb/100lb
20 chest to bar pullups
30 box jump 30"/24"
...800m run (after the 3 rounds are completed.

Wednesday:

6 Rounds for time of:
30 Squats
10 Chest to Bar Pull Ups
5 Power Clean / Anyway Overhead x 155# (105# women)

Thursday: REST DAY

Friday:
Workout 1-
3 Rounds for time of:
450m Run
30 Overhead Squats x 95# (65# women)

Rest 4 hours...

For Time:
2k Row
Followed by six rounds of:
20 Box Jumps
10 Wall Balls

Saturday: Active Rest (hiking, dirt biking)
Sunday: REST DAY

4 weeks and counting...

4 Weeks out, shut down the alcohol, ice-cream, and late nights... 

Strict Zone dieting, major hydration, 8 hours of sleep per night.  Here is the week's line-up:

Monday: 

workout # 1 3 Rounds for time: 30 kettle bell swings 55lbs, 30 box jumps 30" box, 5oom row

workout #2 -  sprints (at track) ...Three 800m sprints...3 min. rest b/t sprints

Tuesday: Overhead Squats 10 x 8 x 6 x 4 x 2 reps

Wednesday: As Many Rounds As Possible in 20 min: 15 (95 lbs) squat cleans, 12 ring dips, 21 sit-ups

Thursday: Rest

Friday: 

workout # 1 -3 rounds for time,
400m run
21 Kettlebell Swings (m:32kg, w:20kg)
12 Chest-to-Bar Pull-Ups

workout # 2 -15-12-9 reps for time,
Clean & Jerk (overhead anyhow) - m:60kg, w:40kg
Handstand Push-Ups

Saturday: run 5k

Sunday: Rest

Coach Montana on the road to Northwest CrossFit Qualifier from dan staton on Vimeo.

5 weeks until the Games

Yep, 5 weeks and counting.

Meats, Vegetables, Nuts, Seeds, Some Fruit, Little Starch, and no sugar!!!

Monday - 135lbs Thrusters 10, 8, 6, 4, 2 & Double Unders 50, 40, 30 , 20 , 10
Tuesday - 4 Rounds for time of: 135lbs Snatchx3, Overhead Squat x5, and Muscle-ups x7
Wednesday AMRAP - 250m Row, 10 burpees, 10 ring dips
Thursday - OFF
Friday - Competition
Workout 1
3 Rounds 10 C&J 60/40kg;
15 Ring Dips;
20 KB Swings 24/16kg

Workout 2
21-15-9Reps
Burpee,
Pull Ups,
400m Row

Saturday OFF
Sunday - 10k run



Philippians 4:13 from dan staton on Vimeo.