2.6.12
“Rahoi“
Complete as many rounds as possible in 20 minutes of:
12 Box Jump 24/20
6 Thruster 95/65
6 Bar-facing burpees
Skill: Pull Ups
2.4.12 CrossFit Emergence Winter Challenge
Congratulations to all of our athletes who competed!!
Matt, Nick S, Nick B, Tad, Dana, Jenn and Meghan, you guys are amazing!
Here are the CrossFit Emergence Winter Challenge 2012 Workouts!
WOD #1:
Elite-
For Time:
Begin the workout by completing 5 Squat Snatches (115/75) on the minute, every minute. For the remainder of each minute complete as many Double-Unders as possible. Continue until you have accumulated a total of 150 Double-Unders. Then, directly begin completing 5 Power cleans on the minute, every minute. For the remainder of each minute complete as many Air Squats as possible. Continue until you accumulate 150 Air Squats.
Advanced-
For Time:
Begin the workout by completing 5 Squat Snatches (95/65) on the minute, every minute. For the remainder of each minute complete as many Double-Unders as possible. Continue until you have accumulated a total of 100 Double-Unders. Then directly begin completing 5 Power Cleans on the minute, every minute. With the remainder of each minute complete as many Air Squats as possible. Continue until you accumulate 150 Air Squats.
Intermediate-
For Time:
Begin the workout by completing 5 Overhead Squats (95/65) on the minute, every minute. For the remainder of each minute complete as many Single-Unders as possible. Continue until you have accumulated a total of 200 Single-Unders. Then directly begin completing 5 Power Cleans on the minute, every minute. With the remainder of each minute complete as many Air Squats as possible. Continue until you accumulate 100 Air Squats.
WOD #2:
Elite-
15-12-9 reps for time of:
Chest-to-bar pullups
Toes-to-bar
Thrusters (155/110)
Advanced-
15-12-9 reps for time of:
Chest-to-bar pullups
Toes-to-bar
Thruster (115/75)
Intermediate-
15-12-9 reps for time of:
Bar-Facing Burpees
Knees-to-elbows
Thrusters (95/65)
2.3.12
MIDLINE CHIPPER
10 GHD Situps
50 Double Unders (scaled: 150 Singles)
20 Toes to Bar (scaled: straight leg raise)
40 Mountain Climbers
30 Knees 2 Elbows (scaled: knee raise)
30 Box Jumps 24/20″
40 Sit-ups
20 Push-ups
50 KB Swings 44/36
10 HSPU (scaled: 5 Negatives or holds)
2.1.12
20 min AMRAP
12 OHWL
10 Wall Ball
8 Calorie Row
6 Box Jump
4 Ring Push Up
Skill: Farmers Walk for time
1.31.12
“Alamo”
10 Rounds for time
200m Run
1 Power Clean 135/95
3 Hang Squat Clean 135/95
1 Push Jerk 135/95
Challenge: Partner Prowler Relay
1.30.12
“Mixer II”
4 Rounds
25 KB Swings
15 K2E
12 Thruster
10 Box Jumps
8 Burpee
4 Pull Up
Skill: Plank Hold
1.27.12
“Go Hard”
5 Rounds for time
Row 200m
15x Ball slams
10x Burpee Complex
25x Double unders (or 75 singles)
Challenge: AMRAP in 1 min: Wall Ball
