Max 5 Reps Over head squat

start with 10 very light warm up reps - increase weight just a bit to 7 reps, then sets of 5 till you reach your max. 

OHS require tremendous balance and excellent mechanics.  Deviation from center will be felt immediately by the lifter and will decrease the amount of weight being lifted.

MetCon

Thai boxing rounds - 3 rounds x 5 minutes - kicks, knees, elbows, punches

RYAN

5 Rounds

7 Muscle ups (21 pull ups / 21 Ring Dips
21 Burpees

Intermediate

5 Rounds

15 pull ups
15 dips
15 Burpees

Beginners

5 Rounds

10 Pull ups
10 Dips
10 Burpees

Blitzkreig

5 Rounds

1 SDHP
3 Cleans
5 Push Jerks
7 HPC
10 Front Squats

all at 95#

Intermediate and beginners - scale the weight appropriately

*** practice each move 10 times with very light weight before the workout to ensure proper form ***

Max Press x 5

Max Press x 5 - warm up with 10 and 7, very light.  Up the weight and work to your max weight at 5 reps.

DON'T BE AFRAID TO FAIL !!!!

Congrats Bada-Bing - she increased her Press x 5 by 10 pounds - in a month !!!!

20 Lunges w/ wt overhead
10 push ups
16 lunges
8 push ups
12 lunges
6 push ups
8 lunges
4 push ups

Sat Workout

Deadlift - max 5 reps

metcon

5 rounds for time

10 jumping lunges / foot
10 ring pushups

Top Gun CrossFit closed for Christmas

Gym closed Dec 24 and Dec 25.  May be open Dec 26, depending on weather

12 Days of CrossFit - just like the song - a fun little workout

Hang Power Cleans - Max 5 Reps

Start with a really light weight x 10, 7, 5, then work up to your max in 3-4 sets

MetCon
10-1
DB Swings @ 50 #
Ring Dips

For Time

Tabata

8 Rounds each exercise before moving to next

20 seconds work / 10 seconds rest

Rest 1 minute between exercises

Push ups
Squats
Ring Rows
Mod Burpees

Score is lowest # reps in a round

Intermediate - 6 rounds - rest 1:30 between sets

Beginner - 4 rounds, rest 3 minutes between sets

This is a hard workout - check your ego at the door

Johnny Cash

I like to name workouts after things I like, know, places I've been.  I love Johnny Cash's music, so I named a workout after him.  And here it is

5 Rounds

21 squat jumps
15 DB Push Press @ 45#
9 Deadlifts @ 255

Intermediate

5 Rounds

18 squat jumps
12 DB Press (wt tbd)
6 deadlifts (wt tbd)

Beginners

5 Rounds

15 squat jumps
10 DB Press
5 deadlifts

Kickin' a$$

I figured it'd be fun to throw some Muay Thai boxing into our workout tonight

5 rounds

20 seconds of jumping squats
20 seconds kicks (3 / side)
20 seconds pushups
20 seconds jab / cross
20 seconds lunges
20 seconds skip knees
20 seconds dips
20 seconds elbows
20 second burpees

Back Squat - max 5 reps

Work up to your max at 5 back squats - about 3 light warm up sets (10 / 7 / 5) then go heavier (should take about 6-7 total sets)

Met Con

5 Rounds

Push ups 15 seconds
rest 15 seconds
Med ball Cleans 15 seconds
rest 15 seconds

Short and sweet - like me

Cardio

Run 3 1/2 miles (inside) or Row 5000 M or do 10 sets of 200 jump ropes - rest 1 minute in between

Rings

20 Minutes AMRAP

21 Box Jumps
25 Jumping Jacks
15 Ring Rows
25 JJ
9 Ring Dips

25 JJ

Intermediate

15 Box Jumps

20 JJ

12 Ring Rows

20 JJ

7 Ring Dips / dips

20 JJ

Beginner

12 Box Jump

15 JJ

9 Ring Rows

15 JJ

5 dips

15 JJ

Deadly Wall Balls

Alternate Deads and Wall Balls

10 /  8  /  6  /  4  /  2   Deadlifts @ 255
30 / 25 / 20 / 15 / 10 Wall Balls @ 16 #

Intermediate

9 /    7   /   5  / 3 / 1    Deads wtd
25 / 20 / 15 / 10 / 5   Wall balls

Beginners

8    / 6    / 4  / 2   / 1   Deads wtd
20 / 15 / 10 / 7    / 5   Wall Balls

make up day

Make up a missed workout from either yesterday or Tuesday.

I was helping with the MPLS Police rookie school survival week, so I was not around Tues - Thurs night.

See you tomorrow !!

Murphy's burpees

4 rounds

25 Burpees (the REAL ones)
25 Hollow Rock
50 Air Squat
25 Superman

Sumo Deadlift High Pulls

Start light with a set of 10, increase weight just a bit for 7, then a bit more for 5, then slowly build up to your 5 Rep Max.  Use the first 3 sets as warm ups and to perfect form.

METCON

10 Min AMRAP

100 Jump Rope
20 Hollow Rock
20 Superman

Broken Fran

Advanced

5 Rounds

21 Box Jumps
15 Push Press @ 95
9 Pull ups

Intermediate

5 Rounds

15 Box Jumps
12 Push Press
7 Pull ups

Beginner

5 Rounds

10 Box Jump
8 Push Press
5 Pull ups

WOD - finish pull up rack

Bolt this beauty to the floor, put up some more rings and it's all good to go

Lumberjack 20

We had 6-7 brave souls show up to do the Lumberjack 20 workouts.  Thanks to Paul, Scott, Scotty B, Greg, Dan, John and Kristin for working out and the donations.  We collected $67 on-site and hope that others will contribute online to reach our goal of $200.

John

Paul

Greg and Scotty B

Dan

Scott x 2

Kristin

Lumberjack CrossFit 20

Just a reminder that we will be having a benefit workout for the Lumberjack CrossFit affiliate located at Fort Hood Texas. They had 4 athletes killed and 10 wounded.  Please visit the link on Top Gun CrossFit mainpage to make a donation if you would like.  Otherwise, show up for a good workout any time between 830 AM and 1 PM. 

See ya there

Today - Joe (AM class), Inchworm, OverLoed and myself did the Lumberjack CrossFit 20.  It's tough but certainly can be scaled to anyone's ability.  We switched out a few exercises so that new people will have a small learning curve.

Joe (toughed it out by running 250 M rounds at 6 AM !!!

NICE JOB !!

Back Squat Max 5 Reps

Skill work
Kipping / regular pull ups

For the squats, work up to your 5 rep max

MetCon

DB snatches
10-8-6-4-2
Right for 10, left 10, right 8, left 8....

For time

*use wt you can handle*

Happy Birthday Bada-Bing

For that she got to choose the WOD

And the workout was....

21-15-9
Deadlifts (BW)
Wall Balls (wtd by athlete)
Dips (ring dips for the advanced)

for time...

but first we practice handstands

Good job OverLoed

Off Day

But I am going to tackle the hellish workout from Saturday.