CrossFit Rubicon

Press, Rope/Wall Climb Ladder, Wednesday 130522

chef — Wed, 22 May 2013 01:00:11 +0000

Shoulder Press: 3 reps at 70% 3 reps at 80% Max reps at 90% Rope Climb and Wall Climb Ladder Scaling: Rope Climbs= 1:1 Supine Rope Climbs = 2:1 Ring Rows = 3:1 Workout:

5 Rope Climbs, 5 Wall Climbs 4 Rope Climbs, 4 Wall Climbs 3 Rope Climbs, 3 Wall Climbs . . . → Read More: Press, Rope/Wall Climb Ladder, Wednesday 130522

Snatch, Run-Carry-Run Tuesday 130521

chef — Tue, 21 May 2013 09:20:03 +0000

Main Course: Snatch: in 20 minutes

Mechanics: (Segmented Snatch Pull + Segmented Power Snatches)2 Load: (Segmented Pull + Power Snatch + Overhead Squats)2 Intensity: 3 position Snatch Power (high hang) below knee floor record scaling choice and load Fortitude: 400m Run 400m Farmers Carry every stop, 10 squats with your load 400 . . . → Read More: Snatch, Run-Carry-Run Tuesday 130521

Front Squat, KB/Wallball, Monday 130520

chef — Mon, 20 May 2013 09:07:07 +0000

Main Course: Front Squat: 15 minutes

based on Working max of back squat 65% x3 75% x 3 85% x max reps (TO FAILURE! ) rest five minutes 25 KB Swings – 5 Wallballs 20 KB Swings – 10 Wallballs 15 KB Swings – 15 Wallballs 10 KB Swings – 20 Wallballs . . . → Read More: Front Squat, KB/Wallball, Monday 130520

Clean ME, Fran, Friday 150516

chef — Thu, 16 May 2013 23:46:16 +0000

Main Course: Power Generation: 20 minutes

Intensity: Find Max Double Load: (Clean Pull + Power Clean + Front Squat)2 Mechanics: (Segmented Pull + Segmented Power Clean)2

Fran:

21-15-9 Thrusters, 95/65 Pullups Dessert: It’s Friday! . . . → Read More: Clean ME, Fran, Friday 150516

Front Squat, 5k, Thursday 130516

chef — Thu, 16 May 2013 00:38:34 +0000

Main Course: Front Squat: 15 minutes

based on Working max of back squat 55% x 5 65% x 5 75% x max reps (TO FAILURE! ) Run 5k Dessert: Achilles and calf mobility Food for Thought:

“Actions express priorities.” ~ Gandhi . . . → Read More: Front Squat, 5k, Thursday 130516

Snatch, SnatchBurpee Ladder, Wednesday 130515

chef — Wed, 15 May 2013 00:37:24 +0000

Main Course: Snatch: in 20 minutes Mechanics: Segmented Snatch Pull + 2 Segmented Power Snatches Load: Segmented Pull + Power Snatch + 2 Overhead Squats Intensity: Max Double record scaling choice and load Fortitude: AMRAP in 10 min Choose your load wisely. You may add weight, but you may not drop weight. So . . . → Read More: Snatch, SnatchBurpee Ladder, Wednesday 130515

Press, Contras/RingRows/BoxJumps, Tuesday 130514

chef — Tue, 14 May 2013 09:26:16 +0000

Shoulder Press: 5 reps at 65% 5 reps at 75% Max reps at 85% Use 90% of your calculated max from the Spring Benchmarks as your new working max. 4 Rounds

1 minute Contra Lateral Pushups 1 minute ring rows/bar rows 1 minute box jumps with step down

Dessert:

. . . → Read More: Press, Contras/RingRows/BoxJumps, Tuesday 130514

Deadlift, Run/Squat, Monday 130513

chef — Sun, 12 May 2013 21:43:07 +0000

Last 48 Hours to reserve a Tshirt or Tank Top for Memorial Day Murph For Boston !!! click me now!

Main Course: Deadlift 20min to complete:

65% x 5 75% x 5 85% x max reps (TO FAILURE! ) rest 3 minutes 4 Rounds (16 min max)

Run 400m 50 . . . → Read More: Deadlift, Run/Squat, Monday 130513

Skills Week: Tires/Hammers/Sandbags, Friday 120510

chef — Thu, 09 May 2013 23:53:30 +0000

Main Course:

Skill & Strength

Skills: Tire Flips Sledge Hammer Strikes SandBag Cleans, G2oH and ‘Atlas Stone’ Style pick up.

rest five minutes 4 Rounds

1 minute Hammer Strikes 1 minute Sandbag Overhead, 35/55/85 1 Minute Farmers Carry, 150/105/70 1 Minute Plank on Forearms 1 minute rest One group starts at each . . . → Read More: Skills Week: Tires/Hammers/Sandbags, Friday 120510

Skills Week: KB Swing/Snatch, Run/G2OH/Goblets, Thursday 120509

chef — Thu, 09 May 2013 09:07:05 +0000

Main Course:

Skill & Strength

Skills: Kettle Bell

Swing Snatch Windmill

rest five minutes Run 400m 10 Ground to Overhead, 45/25 10 Goblet Squats, 45/25 Run 300m 15 Ground to Overhead, 45/25 15 Goblet Squats, 45/25 Run 200m 20 Ground to Overhead, 45/25 20 Goblet Squats, 45/25 Run 100m 25 Ground to Overhead, 45/25 . . . → Read More: Skills Week: KB Swing/Snatch, Run/G2OH/Goblets, Thursday 120509