Great Lakes CrossFit

CrossFit Workout Saturday May 19, 2012

Patrick — Sat, 19 May 2012 19:57:02 +0000

AMRAP 20:
250m run
15 hand release push ups
20 squats

CrossFit Workout Friday May 18, 2012

Patrick — Fri, 18 May 2012 00:00:51 +0000

Phil’s Birthday Wod.

CrossFit Workout Thursday May 17, 2012

Patrick — Thu, 17 May 2012 12:46:03 +0000

Deadlift 3-3-3
-compare to 1/11/12

For time:
21 strict pull ups
42 weighted sit ups
15 strict pull ups
30 weighted sit ups
9 strict pull ups
18 weighted sit ups

CrossFit Workout Wednesday May 16, 2012

Patrick — Wed, 16 May 2012 00:00:37 +0000

Clean and Jerk
3-3-3-3-3

If you have not had a lot of experience with clean and jerk, this will be a technique day taking weight from ground to overhead and trying to get heavier with good form.

If you are experienced with clean and jerks, you will work towards establishing your 3RM. These reps are meant to be touch and go, meaning you will lift and control the weight to the ground into the next rep. You can reset yourself, but do not let go of the bar. We are not looking for a lift, drop, reset and lift.

The clean can be muscle, power or squat. The jerk can be push or split. Just get the weight safely overhead.

CrossFit Workout Tuesday May 15, 2012

Patrick — Tue, 15 May 2012 03:22:50 +0000

AMRAP 15:
one lap walking lunge w/ plate overhead (45/25)
10 ground to overhead w/ plate

CrossFit Workout Monday May 14, 2012

Patrick — Mon, 14 May 2012 01:45:45 +0000

40-30-20-10 reps of:
Pull Up
Push Up
Back Squat (75/45)

-back squat reps start with the weight on the ground, not off the rack.

CrossFit Workout Saturday May 12, 2012

Patrick — Sat, 12 May 2012 20:49:57 +0000

Partner “Murph”
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
-one person works at a time
-do in order

CrossFit Workout Friday May 11, 2012

Patrick — Fri, 11 May 2012 00:55:04 +0000

5 minutes box jumps
4 minutes pull ups
3 minutes push ups
2 minutes kettlebell swings
1 minute double unders
5 minutes sit ups
-score is total reps for all movements

CrossFit Workout Thursday May 10, 2012

Patrick — Thu, 10 May 2012 00:00:43 +0000

Power Snatch
5-5-5-5-5

Some of you have done snatches previously in wods, such as one of this years games workout. If you have not done snatches before, we will use this as a day to work on your technique before getting to heavy.

Here is a more detailed explanation of the movement.

CrossFit Workout Wednesday May 9, 2012

Patrick — Wed, 09 May 2012 00:00:19 +0000

Running “Fran”
For time:
400m run
21 thrusters (95/65)
21 pull ups
250m run
15 thrusters
15 pull ups
250m run
9 thrusters
9 pull ups