Sunday 141130

Mollie 800 Pound Sled Push

Out today, but I wanted to share my sled push (in link above) at CrossFit Shift in Lansing, MI this weekend.

In teams of 2 alternate rounds for 20 minutes of:

225/155 Deadlift x 10 reps

Over the Bar Burpees x 10 reps

Only on person working at a time

I did this with a partner who used a different weight, which is completely fine.  We did 20 plus 11 combined.

Sunday 141116

John Snatch

“Tabata Mixup”

Back squats @ 60% of your 1RM

Log strict press @ 60% of your 1RM (if you don’t have a log use an axle or barbell)

Strict pullups

GHD situps

Start a clock and perform 20 seconds of back squats. Rest 10 seconds and transition to 20 seconds of max reps strict press. Rest 10 seconds and transition to 20 seconds of max reps strict pullups. Rest 10 seconds and transition to 20 seconds of max reps GHD situps.

Continue this circuit until you’ve completed 8 full rounds of all 4 exercises. Keep track of your reps per round.

Post loads and reps per round to comments.

Sunday 141109


Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, CA, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, VA, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations.

Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL.

3 rounds of
32 deadlifts (185/130)
32 hanging hip touches, alternating arms
800-meter running farmer carry (15/10) dumbbells

Sunday 141019

Paul Yoke CarryEvent 1

6 minute cap

20 strict pullups

30 kipping pullups

AMRAP Chest to bar pullups (any style)

Rest 10 Minutes

Event 2

6 minute cap

20 dips @ something you can do for about 10 unbroken (should be weighted heavy for you)

30 dips @ about half the weight that you did for the 20 dips

AMRAP bodyweight dips

Score is the number of bodyweight dips you can complete before time expires.

Scale as needed. To select your first dip weight pick something that you can do for about 10 unbroken reps.

Post your loads, pullup reps and dip reps to comments.

Sunday 141005

Option One:

6 minute AMRAP

100′ duck walk @ 1.5x body weight or more

10 GHD situps

Rest 3 minutes

For time —

100 KB swings @ 70 men and 44 women

For every drop of the KB there is a 10 box jump penalty on the spot

Option Two:

“Log Grace” 30 ground to overhead with a log Men @ 135+ Women @ 85+ Post loads and times to comments.

Option Three:

Every Minute On the Minute(EMOM) x 15 minutes

20 seconds of Backward sled/tire drag

3 Muscle Ups(bar or rings)