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-   -   M&M's Log (https://board.crossfit.com/showthread.php?t=49070)

Michael Maurice 04-20-2014 08:19 AM

Re: M&M's Log
 
Run 3M for time @ 80%
24:09 - Avg 152

Michael Maurice 04-22-2014 02:06 PM

Re: M&M's Log
 
Strength: Back Squat
1×5 60%
1×3 70%
1×2 80%
1×2 90%
1×1 95%
1rm Test - 275

Conditioning:
4min AMRAP ascending Reps 1,2,3,4,5,6,7…..
Hang Power Snatch 105/65
Burpee Bar Muscle Up/ Burpee Pull Up
5 rds

rest 1min

21-15-9
Slam Ball 20
WallBall 20
5:38

Michael Maurice 04-24-2014 10:22 AM

Re: M&M's Log
 
For Time
40x Box Jumps 24"
10x Front Squats (from the ground) 60% of 1rm - 130#
50x Jab/Cross Burpee Jab/Cross
10x Front Squats - 130#
40x Box Jumps 24"
16:11

On your own 3 rounds Max Plank Holds (half plank)
116s

Michael Maurice 04-25-2014 06:40 PM

Re: M&M's Log
 
Strength: Full Clean Build up to 95% for a single rep if you have you have perfect form you can go for 105%. This is not a power clean to front squat.
1×5 @ 60% 1×3 @70% 1×2 @ 80% 1×1 90% 1×1 @95%
1 Rep Max - 185 - Failed 195, 190


Conditioning:
2 Rounds-Max effort
2:00 min DU’s - 65-55
2:00 min AbMat Sit Ups - 53-46
2:00 min Kettlebell Swings - 36-25
2:00 min Pull Ups - 27-22
* 30 sec rest between stations 1 min rest rounds
148

Michael Maurice 04-26-2014 10:27 AM

Re: M&M's Log
 
"Grace"
For time:
135 pound Clean and Jerk, 30 reps
6:26

Michael Maurice 04-28-2014 07:36 AM

Re: M&M's Log
 
Strength:Strict Press
1×10 @ 50%
1×6 @ 70%
2×3 @ 85%
1RM - 125#

Metcon/Conditioning:
6 rounds
50 m Sprints
15 Hand Release Push Ups
8:27

Michael Maurice 05-01-2014 04:58 AM

Re: M&M's Log
 
METCON: 5 Rounds
50x Double Unders
35x K2E
20x Over Head Lunge with Barbell 75#
Time Capped 40min
4rds+33 DU

Michael Maurice 05-01-2014 07:33 AM

Re: M&M's Log
 
Metcon (Distance)
12 Rounds
max meters in 30sec 30sec Rest
156max - 145min
Metcon (Time)
5 Rounds
3 Reps of the Bear Complex 115
10 Burpees
14:24

Michael Maurice 05-02-2014 08:00 AM

Re: M&M's Log
 
Metcon: EMOM 10min
30 seconds Jab,Cross,Hook, right leg low / high kick
30 Plank with weight plate on back - 45#'ish

Metcon: 20 AMRAP (rounds/reps)
“Mindy” meet Cindy’s wicked step sister.
5x Hang Squat Clean 105
10x Kettlebell Swings 55
15x Air Squats
8+13

Michael Maurice 05-04-2014 09:29 AM

Re: M&M's Log
 
Run 3M @ Huntsville Cross Country Park
24:49 - 161avg

Michael Maurice 05-07-2014 08:16 AM

Re: M&M's Log
 
EMOM 10min
75# Press
5 Pull Ups

Michael Maurice 05-07-2014 08:17 AM

Re: M&M's Log
 
Strength:Back Squat
70% x 5 / 80% x 4 / 85% x 3 / 90% x 2
275# Max

Conditioning:
10 min AMRAP
4 x Muscle Up Progressions
4x Handstand Push up - Negative Progressions
8x Slam Ball - 20#
5+3

Michael Maurice 05-08-2014 01:33 PM

Re: M&M's Log
 
[url]http://crossfitzanshin.com/wod-for-thursday-5-8-2014/[/url]

EMOM @ 65

Did the WOD RX with Ali

Michael Maurice 05-12-2014 06:28 AM

Re: M&M's Log
 
100 pushups
100 situps
100 squats
16:45

Michael Maurice 05-13-2014 05:26 AM

Re: M&M's Log
 
Annie
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
12:16

Michael Maurice 05-15-2014 01:53 PM

Re: M&M's Log
 
Strength: Clean
3-3-3-3-3 @145#
Athlete’s that know their 1 rep max 5set x 3rep 80%

Metcon:
4 Rounds
5x Hang Power Clean 135
15x K2E
Sprint 100m
8:45

Michael Maurice 05-17-2014 08:55 AM

Re: M&M's Log
 
Strength: Death By
KBS 55 and Push Ups
11 Rounds

TABATA No Score 20sec on 10 sec of rest 8 rounds
Boxing (jab/cross) then Air Squats

Metcon:For TIME
30 Burpee’s touch a target 6" above your reach
100 WallBall Sit-ups - 20#
12:48

Michael Maurice 05-17-2014 08:56 AM

Re: M&M's Log
 
Tommy Boy
The Work!
7rds for time
5x Partner Carries 50m (250m total)
8x Tire Flips
14x Partner Wall ball Toss - 10#
19x Pull Ups
~39min with Anthony

Michael Maurice 05-19-2014 06:21 AM

Re: M&M's Log
 
100 Alternating Arm Dumbbell Snatches FT 50#
9:00

15min Yoga stretch

Michael Maurice 05-22-2014 01:45 PM

Re: M&M's Log
 
Warm Up: 5min AMRAP
5x 1,2,3
5x 1,2,3,2
15x High Knees

Conditioning:

10x 1,2,3,10 (jab,cross,hook, right leg)
50x Mt. Climbers
10x 1,2,3,2,9 (jab, cross,hook cross, left leg)
50x Leg Raises
10x Chin Up

5 Rounds - 30min cap
4Rds + 90

Michael Maurice 05-22-2014 01:46 PM

Re: M&M's Log
 
Strength: Back Squat
275max
1set x 5rep 70%
2set x 4rep 80%
2set x 3rep 85%
3set x 2 rep 90% - 1 x 1 x 2

“Grace”
Clean & Jerk 135
30 Reps for Time
4:50

Michael Maurice 05-23-2014 08:47 AM

Re: M&M's Log
 
Strength:
16 Min EMOM
Even: 8x Push Press 95
Odd: 20x AB-Mat Sit-Up

Conditioning:
20 min AMRAP
2x Rope Climb (sub 6 Strict Pull Up)
6x Kettlebell goblet Squat 53
10x Deadlift 135
15x Kettlebell Swing 53
20x OH Walking Lunge with Med Ball 20
400m Run
2 rds + 200m

Michael Maurice 05-26-2014 10:03 AM

Re: M&M's Log
 
Murph
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile
45:59

Michael Maurice 05-27-2014 08:09 PM

Re: M&M's Log
 
Strength:
SQT CLEAN 2SET X 10REP @ 65% - 125

Conditioning:
3RD
400M RUN
SQT CLEAN X15 100
HAND RELEASE PU X15
17:01

Michael Maurice 05-29-2014 09:40 AM

Re: M&M's Log
 
Conditioning:

10 min AMRAP (reps)
21-15-9
Deadlift 225
Handstand Push-Up -scaled banded
79
Rest 5min

10 min AMRAP (reps)
15-12-9
Clean and Jerk 135
Burpee’s Facing Bar
49

Cash Out
100 AB-MAT Sit-Up & 100 Russian Twist with Med Ball 20

Michael Maurice 06-01-2014 10:55 AM

Re: M&M's Log
 
Run as far as possible in 10min on 400m out and back
1.4375m

2 Rds - 1min each station - 1min rest between rounds
Row
GHD Sit-Ups
Slam Ball 20
Box Jumps 24in
KBS 55
Double Unders
Wall Balls 20
Sprints with sand bag
Sledge Hammer 16
RT Leg Low/Mid/High
LT Leg Low/Mid/High
Jab/Cross
Jab/Cross/Hook/Cross

Michael Maurice 06-02-2014 11:52 AM

Re: M&M's Log
 
Skill Practice: Front Squat practice, squat clean from the floor if possible. Perform 3 sets of 3 reps working up to at least 1.5 times the weight you plan on using for the Metcon.
135#

Metcon 5 RDs FT
12 Overhead Squats - 95#
30′ Bear Crawl
12 left/ 12 right single arm Kettlebell swings - 35#
30′ Bear Crawl
12 Burpee’s over the barbell
1 Minute Rest
19:53

Michael Maurice 06-03-2014 07:14 AM

Re: M&M's Log
 
Workout: Deadlift.
3 – 3 – 3 – 3 – 3
325# on last set

Metabolic Conditioning Workout: As many rounds as possible in 8 minutes.
40’ walking lunge with 45# plate overhead
4 strict chin ups
30 ‘ broad jump
4 strict chin ups
6 +34

Michael Maurice 06-06-2014 12:57 PM

Re: M&M's Log
 
Skill Practice Warm Up:
Perform at least 3 sets of 3 overhead squats as a warm up before front squats 45/35

Workout: Front Squat
1 – 1 – 1 – 1 – 1 – 1 – 1 (seven singles at 85 – 95% of your max)
195

Metabolic Conditioning Workout:
“Smuggler’s Dilemma” – as many rounds as possible in 8 minutes.
100m Kettlebell farmer carry Advanced: 53lb
300m row
3+124

Michael Maurice 06-06-2014 12:58 PM

Re: M&M's Log
 
4rds FT
Run 400m
50 squats
12:59

Michael Maurice 06-09-2014 07:08 PM

Re: M&M's Log
 
Strength/Skill: Turkish Get Ups. 1 per side starting from the floor and going all the way up AND all the way back down. 4×6 sets. Use a moderate to challenging weight with a dumbbell or kettlebell (kbs are harder).
Worked up to 35. Tried 44 for 1 set

Workout: “The General Lee Jumps Again” – 6 rounds for time.
8 hang power cleans 115lbs
10 Under-overs
11:55

Michael Maurice 06-10-2014 08:07 PM

Re: M&M's Log
 
Skill: Skin the Cat

Strength: Front Squat
1set x 4rep 75%
2set x 3rep 80%
3set x 3rep 85%
Used 205 as the basis

MetCon:
AMRAP 7 Minutes
5x Left handed single arm press 35
5x Right Handed Single arm press 35
15x KBS 53
20 AB-Mat Sit-up
3 +17

Michael Maurice 06-11-2014 08:27 AM

Re: M&M's Log
 
METCON:
800m Run
10,9,8,7,6,5,4,3,2,1
WallBall 20
Chest 2 Bar Pull-Up
*every time you break with Wallballs or pull ups you must stop and do 2 burpee’s
800m Run

Double Under’s 50 reps advanced, Intermediate 35, Novice 20 incl attempts

*every time you break double unders 2 burpee

22:34

Michael Maurice 06-13-2014 09:09 AM

Re: M&M's Log
 
Metcon:
30min AMRAP
6 x Deadlift 225
13x Push-Up
7 x Box Jump 24
2 x Hand Stand Push Up
13 + 1

Michael Maurice 06-14-2014 07:37 PM

Re: M&M's Log
 
42x Pull Up
42x DU’s
42x Clean & Jerk 95/65
42x GHD
E3MOTM 13 Tuck Jumps
16:53

then
not for time 6x72meter sled push&pull 3 of each AHAP

Michael Maurice 06-15-2014 12:42 PM

Re: M&M's Log
 
Run 4.25 - Huntcliff loop
38:14

Michael Maurice 06-18-2014 09:23 AM

Re: M&M's Log
 
Strength: Bench Press
5-5-5-5-5
135-145-155-160(3)-165(2)

Metcon:
Master Blaster as many rounds as possible in 7 minutes
5 Strict Press 75
5 Push Jerks 75
30 kettlebell swings 53
2+23

Michael Maurice 06-19-2014 06:36 PM

Re: M&M's Log
 
Strength: Overhead Squat
175 max

DT
For time.
Five rounds of:
135 pound Deadlift, 12 reps
135 pound Hang power clean, 9 reps
135 pound Push jerk, 6 reps
14:23

Michael Maurice 06-20-2014 08:08 AM

Re: M&M's Log
 
Strength: Front Squat
5×5 @ 85% - 175

Metcon:
“Small Block Engine” – As many rounds as possible in 10 minutes.
15 back squats - 155lb from the floor
200m sprint
2 + 13

Michael Maurice 06-23-2014 06:48 AM

Re: M&M's Log
 
Lucky 13…..
13,12,11,10,9,8,7,6,5,4,3,2,1
Chest 2 Bar pull up
Push Press 75
Sumo Dead lift high pull :SDHP 75
*every time break up a set…….stop/rest… 1 Burpee
28:57


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