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      Phone: (719) 330-3583
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  • Archives

Friday 5/22/15

It is not how much we have, but how much we enjoy, that makes happiness.” – Charles Spurgeon

Buy-in

Press, 40/5, 50/5, 60/3, 75/5, 85/3, 95/1+
*Wendler cycle 4, week 3

WOD

Overhead squat 1-1-1-1-1-1-1 reps

Record all weights and your score is your 1RM and the total of all successful lifts. On the first three sets only hold at the bottom for a two count. Post your scores to zen planner.

Cash out

3 Rounds (3:00 work/1:00 rest) for reps:
15 calorie row
Max unbroken sets of 5 pull-ups

Misfit #673


Thursday 5/21/15

The purpose of education is to replace an empty mind with an open one.” – Malcolm Forbes

Buy-In

Squat, 40/5, 50/5, 60/3, 75/5, 85/3, 95/1+
*Wendler cycle 4, week 3

WOD

5 rounds for time:
20 double unders 10 double unders 30 single unders
10 burpees 10 burpees 10 burpees

7:00 time cap

Cash out

3 rounds
10 ghd sit-ups
10 calorie row


Wednesday 5/20/15

To succeed in life, you need two things: ignorance and confidence.” – Mark Twain

Buy-in

EMOM for 7:00
40 yard sled drag, 90/60#

WOD

A) For time:
100 burpee pull-ups

Ideally, the pull-up bar is 1 foot above your reach.

-or-

B) 3 rounds for time of:
400m run
5 stone shoulders, 95/70#
15 toes-through-rings

Post time to the whiteboard.

Cash out

3 rounds for reps
2:00
Run 200m
Slam ball, 40/30#
Rest 1:00

Misfit #672


Tuesday 5/19/15

There is little that can withstand a man who can conquer himself.” – Louis XIV

Buy-in

Bench press, 40/5, 50/5, 60/3, 75/5, 85/3, 95/1+
*Wendler cycle 4, week 3

WOD

27-21-15-9 reps for time of:
Row (calories)
Sumo deadlift high pull, 95/65# 75/55# 45/35#

Cash out

EMOM for 12:00

10 HSPU. Continue until you fail then cut the reps in half.

Misfit #671


Monday 5/18/15

The strength of a nation derives from the integrity of the home.” – Confucius

Buy-in

Deadlift, 40/5, 50/5, 60/3, 75/5, 85/3, 95/1+
*Wendler cycle 4, week 3

WOD

AMRAP in 20:00 of:
Run 400 meters
7 muscle-ups jumping muscle ups alternate pull-ups & dips

Post rounds completed to zen planner.

Cash out

60 Bar-facing burpees

Misfit #670


Sunday 5/17/15

High expectations are the key to everything.” – Sam Walton

Rest day.


Saturday 5/16/15

The beginning is the most important part of the work.” – Plato

Rest day, team workout, or open gym. Your choice. Get in if you missed a workout this week.

Misfit #669


Friday 5/15/15

I never learn anything talking. I only learn things when I ask questions.” – Lou Holtz

Buy-in

Bench press, 40/5, 50/5, 60/3, 70/3, 80/3, 90/3+
*Wendler Cycle 4, Week 2

WOD

4 rounds for time of:
20 overhead walking lunges, 135/95# 95/65# 45/35#
20 GHD sit-ups med ball sit-ups 20/14# sit-ups
20 hip extensions

Post time to zen planner.

Cash out

Bike 600m, rest 1:00 until form pace deteriorate

Misfit #668


Thursday 5/14/15

The noblest search is the search for excellence.” – Lyndon B. Johnson

Buy-In

Press, 40/5, 50/5, 60/3, 70/3, 80/3, 90/3+
*Wendler Cycle 4, Week 2

WOD

Lurong Summer Test

Part A- 5 Minute AMRAP:

You have 5 minutes to complete as many rounds and repetitions of the following:

5 Box Jump Overs, 30/24″ 24/16″ 16/10″
10 Toes to Bar Knees to 90 Ab-Mat Sit Ups

Athletes must then rest for 3:00 before moving on to Part B.
Part B- 3 Minute AMRAP:

Squat Clean Thrusters 155/105# 95/65# Ground to Overhead 55/35#

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.

Cash out

Row 2000m resting every 500m for 30 seconds


Wednesday 5/13/15

It is better to be alone than in bad company.” – George Washington

Buy-in

AMRAP 3 minutes x3
Run 400m
Max muscle-ups in remaining time
Rest 90 seconds between AMRAPs

WOD

For time:
30 dumbbell snatches, 70/55
5 rope climbs, 15 foot
24 dumbbell snatches, 70/55
4 rope climbs, 15 foot
18 dumbbell snatches, 70/55
3 rope climbs, 15 foot
12 dumbbell snatches, 70/55
2 rope climbs, 15 foot
6 dumbbell snatches, 70/55
1 rope climb, 15 foot

Post time to zen planner.

Cash out

Mobility: foam roll, ball smashes, flossing

Misfit #667


Tuesday 5/12/15

A friend in power is a friend lost.” – Henry Adams

Buy-In

Squat, 40/5, 50/5, 60/3, 70/3, 80/3, 90/3+
*Wendler Cycle 4, Week 2

WOD

“Crain” modified – 1 round

For time:
34 push-ups
50-yard sprint
34 deadlifts, 135/95#
50-yard sprint
34 box jumps, 24/20″
50-yard sprint
34 clean and jerks, 95/65#
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20/14#
50-yard sprint
34 pull-ups
50-yard sprint

Post time to zen planner.

Cash out

45 seconds of double unders, rest 1:00 until form/pace deteriorate

Misfit #666


Monday 5/11/15

If money is your hope for independence you will never have it. The only real security that a man will have in this world is a reserve of knowledge, experience, and ability.” – Henry Ford

Buy-In

Deadlift, 40/5, 50/5, 60/3, 70/3, 80/3, 90/3+
*Wendler Cycle 4, Week 2

WOD

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups, 1 abmat hspu, dumbbell press 30/20#
3 cleans, 185/125# 135/95# 95/65#
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Cash out

100m sandbag run + 5 pull-ups, rest 1:00 until your form pace deteriorate

Misfit #665


Sunday 5/10/15

Promise me you’ll always remember: You’re braver than you believe, and stronger than you seem, and smarter than you think.” – A. A. Milne

Rest day


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