Friday, December 15, 2017

Friday 12/15/17

10:00a

Not timed:
1000m Row
1000m Run
1000m Row
1000m Run
1000m Row


Thursday, December 14, 2017

Thursday 12/14/17

9:00a 

2 rounds:
Nautilus Pullover (180) 12/11
Seated Row (180) 12/12
Nautilus Pullover (140) 10/7
Cross Body Hammer Curl (40) 10/10
(rest as needed between rounds)

2 rounds:
Pec Deck (100/80) 10/12
Seated Dip (100) 12/12
Pec Deck (80) 10/7
Bodyweight Dips 10/7
(rest as needed between rounds)

4 rounds:
Single-Arm Nautilus Curl (100) 12/12/12/12
Overhead Triceps Ext (55) 12/12/12/12
Hammer Strength Gripper (75) 30/30/30/30
(rest as needed between rounds)

100 Band Pull Aparts (red)

Neck Work
Hammer Strength 4-Way Neck (60) 15 (all sides)
Neck Flex 4-Way Neck (band) 15 (all sides)
Hammer Strength 4-Way Neck (60) 15 (all sides)

100 Band Pull Aparts 

2 rounds:
Nautilus Infinimetric Curls (70)
 _______________________


6:00p

40yd Sled Push 225/180
400m Run
80yd Sled Push Shuttle
400m Run
120yd Sled Push Shuttle
400m Run
160yd Sled Push Shuttle
400m Run
200m Sled Push Shuttle



Wednesday, December 13, 2017

Wednesday 12/13/17

10:00a 

Running Intervals 

400m (1:34)
(rest 1:00)
400m (1:48)
(rest 1:00) 
400m (1:57)
(rest 1:00)
400m (1:59)
(rest 1:00)
400m (1:59)
(rest 1:00)
400m (1:57)

 

Tuesday, December 12, 2017

Tuesday 12/12/17

8:00a

2 rounds:

Nautilus Pullover (150) 15/15
Seated Row (150) 15/15
Close Grip Chest Press (100) 15/15
(rest 2:00 between rounds) 

2 rounds:
Seated Dip (100) 15/15
Zottman Curl (35) 10/10 
Overhead Tri Ext (55) 10/10 
Nautilus Curl (80) 10/10
Hammer Strength Gripper (70) 30/30 
(rest 2:00 between rounds) 

2 rounds:
Single-Arm Nautilus Curl (80) 12/12
Hammer Strength Gripper (70) 30/30 
(rest 1:00 between rounds) 

2 rounds:
Hammer Strength 4-Way Neck (45) 15/15
4-Way Neck Flex 15/15
(no rest between rounds) 

______________________

11:00a 
  
Intervals on the Rower
250m (52.2)
(rest :30)
500m (152.2)
(rest 1:00)
500m (151.6)
(rest 1:00)
750m (250.3)
(rest 1:30)
750m (248.4)
(rest 1:30)
750m (249.7)
(rest 1:30)
500m (151.0)
(rest 1:00)
500m (152.5)
(rest 1:00)
250m (49.5)


Monday, December 11, 2017

Saturday 12/9/17

Best of AZ Masters
Hosted by CrossFit Fury

Event 1
500m Obstacle Course (2:49)
(rest 15:00)
500m Obstacle Course (2:43)

Event 2
Dumbbell Snatch Ladder
(55) each arm
(65) each arm
(75) each arm
(85) each arm
(95) 8 each arm in 1:00

Event 3 
"Jackie"
For time: (6:49)
1000m Row
50 Thrusters (45)
30 Pull-ups

Event 4 
0:00-7:00
21-15-9
Toes to Bar 
Power Clean (125/145/165)

7:00-10:00
Rest 

10:00-17:00
21-15-9
Bar Facing Burpees
Deadlift (180/200/220)


Wednesday, December 6, 2017

Wednesday 12/6/17

8:00a 

8 rounds:
8 Nautilus Pullover (150)
(rest :30)

8 rounds:
8 Seated Dip (100)
8 Seated Row (150)
(rest :30)

8 rounds:
8 Dumbbell Hammer Curls (35)
8 Overhead Mutt Bar Tri. Ext. (55)
(rest :30)

2 rounds:
Nautilus Infinimetric Curl (60) 25/20
(rest 1:00)
_______________________

7:00pm

3 rounds for time: (12:24)
500m Row 
400m Run



Tuesday, December 5, 2017

Tuesday 12/5/17


5 rounds not timed:
7 Power Cleans 125
7 Toes to Bar

Not timed:
21-15-9
Nautilus AB1 (100)
Toes to Bar 

Not timed:
21-15-9
Burpee to a 6" reach
Sit-up