Wednesday, 02.22.12: The CrossFit Games at Basic

Basic's

"Cindy"

AMRAP 20

5 Pull Ups

10 Push Ups

15 Squats

 

CrossFit

30 Cal Row

15 Thrusters (FB 115/85, Rx 95/65, A 75/55, B/C 45/35)

10 Ring Push Ups (FB 6 Muscle Ups, Rx Rings, A Decline Push Up, B/C Push Up)

30 Cal Row

15 Ground To Overhead

10 Ring Push Ups

30 Cal Row

15 OHS

10 Ring Push Ups

 

*Tommorrow is the first day of this years CrossFit Games! The first workout will be posted tonight at 5pm! We at Basic love competition in all forms of fitness, the challenge is our spice of life, we welcome the new session. That said, for the next 5 weeks the first stage of the CrossFit Games called "The Open", will be underway, and to give our athletes at Basic and from the local area, a chance to "taste" the WOD, before they are judged on Saturday (all WOD must be judged for quality of movement), Wednesday's 6p WOD is tentative and scheduled to change. No judging is permitted unless worked out and authorized by your coach. Please send any questions and/or comments to info@crossfitbasic.com thanks.

Details tomorrow on Saturday's event. Sign up for heats will be determined after WOD is announced.

More information on the CrossFit Games go to games.crossfit.com 

Tuesday, 02.21.12: Max Effort Squat

Class A/B/C Lifters:

Back Squat 5x3 (add 5# from last)

FB/Rx

Snatch 1x5 @ 80%

Back Squat 1x1 @ 90% (Heavy Single)

 

AMRAP 12

3 HSPU (FB 2" Hand Raisers, Rx HSPU, A Hand Deficit, B/C Decline Push Up 20" Box)

6 K2E

9 Kettlebell Swing (FB 70/53, Rx 53/35, A 44/26, B 35/18)

Monday, 02.20.12: Chipper/Ladder

Basic"s

3 Rounds

Row 500m

15 Dumbell Squat Cleans

10 Push Press

5 Burpees

 

CrossFit

60 Double Unders

15 Ring Dip

30 Wall Ball

50 Double Unders

12 Ring Dips

25 Wall Balls

40 Double Unders

9 Ring Dips

20 Wall Balls

......

10 Double Unders

1 Ring Dip

5 Wall Balls

Saturday, 02.18.12: Speed Day at Basic!

Basic's

Skill: Work on Banded Kipping Pull Up and Double Unders for 15 mins

 

8 Rounds

6 Pull Ups

10 Wall Balls

Hold a Plank for 30 secs

 

CrossFit

Class A/BC

EMOTM Bench Press 3x8

FB/Rx

EMOTM Bench Press (FB 3x8 45% with reds/mini oranges, Rx 3x8 @ 60%)

 

8 Rounds

6 Sumo Deadlifts High Pull( FB 135/95, Rx 115/85, A 95/65, B 75/55 C 53/35 KB)

8 Pull Up

10 Box Jumps 24/20

Friday, 02.17.12: Maple Valley CrossFit Basic

Basic's

AMRAP 20

5 Push Up

10 Kettlebell Swing 35/26

15 Box Jumps 20/16

 

CrossFit

1:00 of Max Push Ups FB Max Muscle Ups

For Time:

30 Kettlebell Swing 53/35

50 OHS 45/35

Row 500m

Rest 1 Min

Repeat 3x