Conditioning
Complete 6 rounds:
1/2 Gasser
*Rest 60 seconds between rounds
*Starting on the sideline the player will run down to the opposite sideline, plant and sprint back to the sideline. This will constitute 2 trips sideline to sideline or 106 yards.
*All sets to be completed under 25 seconds. For every round not completed, perform a 10 burpee penalty.

10 Step-Ups onto 20" box w/PVC
10-1 Evil Wheels
3 x :45 seconds plank hold

Tuesday Oct 29th

3 RFT:
10 DB Snatches @ 50lbs -- Right Arm
5 HSPU
10 DB Snatches @ 50lbs -- Left Arm
5 HSPU

8:48

Four Rounds of:

400m Run
100 Jump Ropes

Ran at Springer Middle School Track.

90 seconds to complete the following: 
100m Shuttle Run (50m out and back)
8 DB Swings @ 50lbs
5 HSPU

:30 rest between efforts

Repeat for a total of 6 rounds

Complete 4 Rounds:

10 right arm DB Power Snatch @ 50lbs
10 left arm DB Power Snatch @ 50lbs
Max Rep Jump Ropes

10-1 DB Swings @ 50lbs
40-yard Sprint between efforts

4 RFT:

:30 Sprint @ 9.5mph on treadmill
15 Ball Slams

6:28

50 Evil Wheels

750m Row
75 Squats
15 HSPUS

500m Row
50 Squats
12 HSPUS

250m Row
25 Squats
9 HSPUS

750 Meter Row
75 Squats
15 Handstand Push Ups
500 Meter Row
50 Squats
12 Hanstand Push Ups
250 Row
25 Squats
9 Hanstand Push Ups - See more at: http://www.crossfitsantacruz.com/crossfit_santa_cruz/2006/11/steady_as_she_g.html#sthash.LncDtcA5.dpuf

750 Meter Row
75 Squats
15 Handstand Push Ups
500 Meter Row
50 Squats
12 Hanstand Push Ups
250 Row
25 Squats
9 Hanstand Push Ups - See more at: http://www.crossfitsantacruz.com/crossfit_santa_cruz/2006/11/steady_as_she_g.html#sthash.LncDtcA5.dpuf

6 X 3 Hang Clean and Jerk

*20 Hollow Rocks between sets

95-115-135-145-150-155lbs

From Crossfit Football:

Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 2500 meters
*Penalty is 1 handstand push up for every 5 meters under 2500 meters.
Post total meters rowed and if any penalties were assessed.

2452 meters rowed; penalty was 9 HSPU

With a 10 minute running clock:

Row 1000m
then,
AMRAP:
5 Push Press @ 95lbs
5 C2B Pullups

39 Reps -- 3 full rounds + 4 pullups

Crossfit Regionals 2011 Workout #1

Run 1000m
30 HSPUS
Row 1000m

Crossfit Endurance

Time Trial: Row 2000m
-- 9:33
-- Damper was set at 9.

Crossfit Endurance

Time Trial: Row 2000m
-- 9:33
-- Damper was set at 7; average stroke rate was 30. 


Focus on Technique.

1. Drive: Engage your legs first, swing your back open, and pull your arms at the end into the finish position. Just like with power cleans, once the arms bend, “the power ends!”
2. Recovery: Because your legs are responsible for ~75% of the drive, they need 75% of the recovery, too. Be patient on the recovery and bend your knees last, after you have re-straightened your arms and leaned forward.
3. Catch: This is the transition between the recovery back into the drive. Farmer advises thinking about the turnover “one inch” before the catch so your legs get ready to drive again.

Annie

50-40-30-20-10 reps of:
Double Unders (3:1 Singles)
Situps

8:41

Handstand Hold for 5 minutes
:30 on/:30 off

Then,
800m Run
30 HSPUS
15 Strict Pullups
800m Run

Then,
20 Evil Wheels
20 V-Ups (4lbs Med Ball)
20 Hollow Rocks
20  Strict Hanging Leg Raises

Each round begins with 10 Squat Snatches @ 45lbs
50-40-30-20-10 reps of Double Unders (3:1 Singles)

9:13

50 GHD Situps
40 Burpees
30 Swiss Ball Mountain Climbers
20 Arch Rocks
10 T2B

11:08