Take your 7 Minute total burpees score from CFG Open 2012 #1 and divide by 7, round down. This is your Burpee Number

12 Minutes, each minute on the minute do your burpee number.

If you can't keep up at some point take note of that round and keep going.

Your score is a three decimal number. The first place is your number of burpees per round, the second place is your number of rounds and the third number is the number of additional burpees performed after not making a whole round.

ex. If you did 15 burpees per round, completed 10 rounds and then kept doing burpees after the tenth round but were not able to complete the 11th round and did a total of 22 burpees after the 10th round your score would be:

15.10.22

“CrossFit For Hope”

Three rounds of:
Burpees
75/55 pound Power snatch

Box jump, 24″/20"
75/55 pound Thruster

Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Warm-up Drills
Run 800m
**Intro to AMRAP Gauntlet Drill if time permits.

Skill Development (05.30.2012)
10-12:00 Running Clock
Deadlift and Bench Press warm-up and active review covering points of performance and methods of addressing specific limitations athletes may be experiencing.
Each athlete will warm-up to the weights they and their coach decide is appropriate for the following WOD (ie. Deadlift and Bench Press) while receiving instruction based on their current movement proficiency/fitness capacity.

10-9-8-7-6-5-4-3-2-1 reps for time of
Sumo Deadlift 135lb
Scaled Clapping Push ups
Box Jumps 24''

16:13

30secs Single Leg Deadlift (BW)
30secs Paleo Chair Hold
30secs Single Leg Deadlift (BW)
30secs Paleo Chair Hold

10min EMOTM (Every Min on the Min):
- 6 x Weighted Lunge with 40kg Barbell on back (back foot on 3" step)
- 6 x Weighted Lunge with 40kg Barbell on back (back foot on 3" step)
- double in last minute

100 x 20kg Strict Press
- every time you rest for more than 2secs = 10 lateral bar jumps

Single Leg Deadlift (each leg):
- 12 x 10kg
- 10 x 15kg
- 8 x 20kg
- 6 x 30kg
- 4 x 40kg
- 2 x 45kg

TABATA:
- sit ups
- 8 rounds
- 150 total

Thursday are fast becoming CrossFit days. 5 AM lifting class, 8:15 coaching (helping/learning), and 5:30 PM WOD. Man … that’s some fun Thursdaying!

Resistance Training

Box Squats:
12x 2
Purple Band, 1 Knot
~55% of 1RM
135 lbs

Auxiliary Exercises:
5 rounds with 60 second rest between each
(a) 10 Heavy Reverse Hypers @ 120 lbs
(b) 5 Weighted GH Raises @ 20 lbs

60 Wipers
10 Knee Jumps*
30 Stick Jumps

*It was supposed to be 40 knee jumps but I started helping out Michelle set up the warm up for 6 AM (it was an obstacle course) and then had to bolt.

Strength: 5X3 Power Clean: 65, 75, 80, 85, 90, 95

MetCon:
3RFT:
-400 Meter Run
-12 Deadlift (120)
-21 Box Jump (24")

http://crossfitsouthie.com/every-minute-on-the-minute-2

Strength
3 Deadlifts <== 275
Every minute on the minute for 10 minutes. Each set should be heavy, increase weight as necessary.

WOD
3 Rounds
15 Hang Power Snatches
10 Alternating lunges with an overhead lockout (95/65)

Level 2 (75/45)
Level 1 (45/25)

“CrossFit For Hope”

Three rounds of:
Burpees
75/55 pound Power snatch

Box jump, 24″/20"
75/55 pound Thruster

Chest to bar Pull-ups (MOD - jumping pull up)

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

55 was pretty heavy especially for the Snatch! Still need work on form.

Tabata Deadlifts and Med Ball 192 reps total??? Not sure what this entry meant

Squat Challenge - 215# Last 5 were tough

Then,

4 Rounds

15 Ring Dips

10 Deadlifts 275

Did the RX though probably should do bands with ring dips after the first couple of rounds in the future. Ended up doing 1 and 2 at a time. Know this is a weak area and need to get stronger.

Then did 3 snatches of 95# on the minute for 10 mins for extra skill./strength work