8/24/16

ann arbor crossfit ypsilanti weightlifting gym

WOD

20-16-12-8-4 reps, for time of:

Kettlebell Snatch, 24/16 kg

AbMat Sit-up

Run, 100 m

Then:

Overhead Rows 3×1

Ring Swings 3×5

Conditioning

For time:

Row, 500 m

25 Push-ups

50 V-ups

75 Air Squats

100 Double Unders

75 Air Squats

50 V-ups

25 Push-ups

Row, 500 m

Then:

Hanging Leg Raises 3×12

For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

8/24/16

Weights are correct, 5 minutes work left/5 minutes work right e.g. left hand 24kg max reps for 30 sec. rest 30 sec. 20kg max reps 30 sec. rest 30 for the first 10 min. then switch to right hand.

WOD

For time:
Run, 800 m
— then —
3 rounds of:
10 Squat Snatches, 135/95 lbs
5 Bar Muscle-ups
— then —
Run, 800 m

Conditioning

Every 1 min for 40 mins, alternating between:
Run, 100 m
8 Pull-ups
Run, 100 m
8 Double Kettlebell Jerks, 24/16 kg
For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

8/23/16

Ann arbor crossfit weightlifting ypsilanti

WOD

Complete as many rounds as possible in 9 mins of:
3 Handstand Push-ups
6 Chest-to-bar Pull-ups
9 Dumbbell Squat Clean, 35/25 lbs
Strength
Press 5-4-3-2-1-1-1
Conditioning
For time:
50 Burpees
40 AbMat Sit-ups
30 Box Jumps, 24/20 in
20 Plank Rows, 35/25 lbs
10 Handstand Push-ups
20 Plank Rows, 35/25 lbs
30 Box Jumps, 24/20 in
40 AbMat Sit-ups
50 Burpees
For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

8/22/16

ann arbor crossfit kettlebell ypsilanti

WOD

3 rounds for time of:

Run, 100 m

75 Double Unders

50 Air Squats

Strength

Back Squat 6-6-6-6-6-6  E3M

Conditioning

5 rounds for time of:

5 Handstand Push-ups

10 Toes-to-bars

15 Box Jumps, 24/20 in

Run, 200 m

For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

8/21/16

crossfit ann arbor ypsilanti olympic weightlifting

WOD

Every 4 mins for 20 mins do:

Run, 200 m

5 Tire Flips

5 Tire Jumps

Conditioning

5 rounds for time of:

100 Jump Rope (Singles)s

30 Leg levers

20 Ring Rows

10 Push-ups

 

For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

 

 

8/20/16

Ann Arbor Crossfit ypsilanti weightlifting

WOD

Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 24/16kg
12 Pull-ups
For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

8/19/16

Crossfit ann arbor ypsilanti gymnastics

WOD

Every 1 min for 10 mins do:

Walking Lunge, 35/25 lbs, 10 m

7 Dumbbell Clusters, 35/25 lbs

Strength

Deadlift 1×30 at 55% 1RM

Deadlift 1×20 at 60% 1RM

Deadlift 1×10 at 65% 1RM

E5M

Conditioning

For time:

Run, 400 m

80 Air Squats

Run, 800 m

40 Air Squats

Run, 1 mi

20 Air Squats

 

For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.