Tag Archive for: ghost

Friday 9/30

WORKOUT for Friday 9/30/2022

“FRAN”
21-15-9 reps for time:
thruster, 20/29/43kg
pullups

-OR-

“#18point5”
3-6-9-12-etc
chest-to-bar pullups
thrusters, 20/29/43kg

Post scores to whiteboard!

ENGINE for Fri 9/30

“GHOST”

6 rounds for max total reps:
1:00 calorie row
1:00 burpee
1:00 double under
1:00 rest

BODYBUILDING for Fri 9/30

3 minutes max kettlebell floor press

8 sets of 8+ reps
– Viper press
– Barbell lat pullover
– JM press
– DB cheat hammer curls
– thruster

GYMNASTICS for Fri 9/30

Every minute on the minute complete 2+ bar muscle-ups + 6 toes-to-bar for total 12 sets

 

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Friday 11/6 – KOROK

CONDITIONING for Champagne Friday 11/6/2020

KOROK

6 rounds for max total reps:
1:00 thruster
1:00 pogo burpee
1:00 Devil’s press
1:00 rest

Post score to comments.

READ: End of an Age – SanFrancisco CrosSFit
WATCH:

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Tuesday 9/15

CONDITIONING for Tuesday 9/15/2020

MR. WHITE

6 rounds for max total reps:
1:00 double unders (substitute with toe taps)
1:00 thruster
1:00 burpee over object
1:00 rest

Post score to comments!

READ: Make Every Calorie Count: Functional Movements – CrossFit
WATCH:

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GHOST Thursday

WORKOUT for Thursday 4/2/2020

“GHOST”
6 rounds for total exercise reps:
1:00 max calorie row
1:00 max burpees
1:00 max double unders
1:00 rest

Post total calories, total burpees, and total double unders to comments!

2nd Serving: Need More Work?
Endurance-Bias

1000m row/ski (2k bike) for time. Establish a “goal split” by dividing your goal time (ex: 3:00) in half (1:30/500m goal split). Pace is as follows:

0-150 meters: goal pace -1
150-400 meters: goal pace
400-600 meters: goal place +.5
600-700 meteres: goal pace
700-900 meters goal pace -1
900-1000 meters: FULL SEND

HSPU Strength Ladder: every 2 minutes on the minute complete 1-2-3-2-1

READ: Registration For SUPPORT YOUR LOCAL BOX Fundraiser Now Open – CrossFit HQ
WATCH: Yesterday’s 2nd Serving was also pre-filmed at Chophouse Row

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Day 14: Why Protein Isn’t Created Equal

Kyle in “the catch”

CrossFit WOD for Sunday 2/16

“THE GHOST”
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Share separate totals of calories rowed, burpee reps and double-under reps completed. Post-workout is 50 banded good mornings (recovery of post chain). Calf rollout on kettlebell, 3min/side. Doorway chest stretch, 90sec/side

READ: Why Protein Isn’t Created Equal (And How to Find the Best Sources For Your Needs) – BarBend
WATCH:

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Christmas Day 2017

CrossFit WOD for Monday 12/25

establish a heavy hang clean double in 20 minutes

6 rounds of:
1 minute of kettlebell swings
1 minute of knees-to-elbows
1 minute of double-unders
1 minute rest

then accessories

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