161210

Congratulations Malorie!  Good Luck Joelle and Tina!

ann arbor crossfit ypsilanti weightlifting gym

WOD

Candy
5 rounds for time of:
20 Pull-ups
40 Push-ups
60 Air Squats

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

161209

ypsilanti kettlebell gym ann arbor weightlifting crossfit

WOD

Complete as many rounds as possible in 3 mins of:

20 Double Unders

20 Power Snatches, 75/55 lbs

Rest 3 mins

Complete as many rounds as possible in 3 mins of:

15 Double Unders

15 Power Snatches, 75/55 lbs

Rest 3 mins

Complete as many rounds as possible in 3 mins of:

10 Double Unders

10 Power Snatches, 75/55 lbs

Rest 3 mins

Strength

Front Squat 10×3 at 65% 1RM  EMOM

Conditioning

5 rounds for time of:
Walking Lunge With Med Ball, 20/14 lbs, 20 m
10 Medicine Ball Cleans, 20/14 lbs
15 V-ups
20 Wall Balls, 20/14 lbs

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

161208

ann arbor crossfit ypsilanti gym weightlifting kettlebell

WOD

4 rounds for time of:

10 Double Kettlebell Clean & Jerks, 24/16 kg

20 Box Jumps, 24/20 in

30 AbMat Sit-ups

Conditioning

Complete as many rounds as possible in 20 mins of:

30 Double Unders

20 Dumbbell Snatches, 35/25 lbs

10 Toes-to-bars

 

 

161207

ann arbor ypsilanti weightlifting crossfit kettlebell gym

WOD

For time:

10 Thrusters, 155/105 lbs

5 Muscle-ups

8 Thrusters, 155/105 lbs

4 Muscle-ups

6 Thrusters, 155/105 lbs

3 Muscle-ups

4 Thrusters, 155/105 lbs

2 Muscle-ups

2 Thrusters, 155/105 lbs

1 Muscle-up

Conditioning

5 rounds, 1 min per station, of:

Row Calories

Kettlebell Swing (Russian), 24/16 kg

AbMat Sit-up

Box Jump, 24/20 in

Dumbbell Push Press, 30/20 lbs

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

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

 

161206

kettlebell gym ypsilanti ann arbor weightlifting crossfit

WOD

Every 2 mins for 12 mins do:

20 Wall Balls, 20/14 lbs

10 Ball Slams, 30/20 lbs

5 Toes-to-bars

Strength

Push Jerk 10×2 at 80% 1RM  Every 1:30

Conditioning

7 rounds for time of:

7 Dumbbell Hang Squat Cleans, 35/25 lbs

7 Dumbbell Thrusters, 35/25 lbs

7 Burpee Over Dumbbells

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

161205

ann arbor ypsilanti crossfit weightlifting kettlebell

WOD

Complete as many rounds as possible in 9 mins of:

21 Burpee Over Bars

15 Deadlifts, 135/95 lbs

9 Pull-ups

Strength

Back Squat 7×5  E3M

Conditioning

Complete as many rounds as possible in 15 mins of:
6 Toes-to-bars
12 Box Jumps, 24/20 in
18 Ball Slams, 30/20 kg
Then:
Seated Db Shoulder Press  3×12
For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

161204

crossfit gym weightlifting ann arbor ypsilanti kettlebell

WOD

With a Partner:

For time:

100 Kettlebell Swing (American)s, 24/16 kg

100 Ball Slams, 30/20 lbs

100 Dumbbell Thrusters, 35/25 lbs

100 Pull-ups

Kettlebell

For 4 cycles:

AMRAP in 2:30 of: 2 Kettlebell Swings + 1 Kettlebell Snatch

Rest 2:30 between each cycle.

For each cycle restart the AMRAP

Then:

Turkish Get Up Alternating Arm  5×2

Conditioning

For time: Row, 1000 m
— then —
3 rounds of:
50 Squats
30 Bulgarian Bag Spins
10 Wall Walks
Then:
Dumbbell Bulgarian Split Squat  5×7  (each leg)