Wednesday, September 19, 2018

Back Squat 
2x1 (275)
2x1 (315)
5x1 (365)
1x3 (315)
1x10 (225)



Tuesday, September 18, 2018

Bench Press
5x (185-205-225-245-225-205-185-205-225-245)
(rest 1:00 between sets) 

3 rounds:
No rest between exercises. 
Barbell BTN Press (95) 12/12/10
Dumbbell Lateral Raise (20) 12/12/12
Hammer Strength BTN Press (90) 10/8/7
(alternate rounds with a partner)

Hammer Strength Decline Press 
4x10 (140) 

3 rounds:
No rest between exercises.
Hammer Strength High Row (230) 12/10/10
Hammer Strength Low Row (180) 8/8/8
Hammer Strength Standing Shrug (270) 8/8/8
(alternate rounds with a partner)

Hammer Strength Preacher Curl
(50) 12/10/10/8

Band Triceps Pushdown
(red) 100

Band Pull Apart 
(red) 100






Sunday, September 16, 2018

The Lift Factory 
Las Vegas, NV

6 rounds:
10 Competition Equipment Lateral Raise (30)
10 Shoulder Press Machine (120)
(rest :45 between rounds)

4 rounds:
10 Arsenal Leverage Incline Press (90)
10 Hammer Strength Seated Row (180)
(rest :45 between rounds)

4 rounds:
10 Magnum Bi-Lateral Chest Press (180)
10 Paramount Leverage Lat Pulldown (140)
(rest :45 between rounds)

4 rounds:
10 Hammer Strength Wide Chest Press (180)
10 Hoist Pec Fly (50)
(rest :45 between rounds)

4 rounds:
12 Rope Triceps Pushdown (130)
10 Biceps Blaster Curl (20)
(rest 1:00 between rounds)

Band Triceps Pushdown 
(red) 100

Band Pull Apart
(red) 100


Saturday, September 15, 2018

Pull-up/Dip Pyramid 
1-2-3-4-5-4-3-2-1(100 reps)
Pull-up 
Dip 
(rest while partner works)
Chin-up 
Dip 
(rest while partner works)
Commando Pull-up Rt
Dip 
(rest while partner works)
Commando Pull-up Lt
Dip 
(rest while partner works)

Hammer Strength Front Pulldown
4x8 (180)

Hammer Strength DY Row 
4x8 (180)

Hammer Strength Low Row
4x8 (180)

Hammer Strength Standing Shrug 
4x8 (270)

Cable Long Row 
(110) 15/12/9/9

Hammer Strength Preacher Curl
6x8 (50)


Thursday, September 13, 2018

3 rounds:
No rest between exercises.
Hammer Strength Low Row (140) 12/12/12
Cable Long Row (140) 12/12/10
Hammer Strength Standing Shrug (180) 12/12/12
(rest 1:30 between rounds)

3 rounds:
No rest between exercises.
Hammer Strength Front Military Press (90) 12/12/10
Dumbbell Lateral Raise (20) 12/12/12
Hammer Strength BTN Press (110) 12/10/8
(rest 1:30 between rounds)

3 rounds:
No rest between exercises.
Hammer Strength Pullover (180) 12/12/12
Hammer Strength High Row (180) 12/12/12
Hammer Strength DY Row (140) 12/10/8
(rest 1:30 between rounds)

3 rounds:
No rest between exercises.
Cybex Seated Dip (120) 12/10/8
Dumbbell Fly (45) 12/10/8
Hammer Strength Decline Press (180)8 (140)8 (90)8
(rest 1:30 between rounds)

4 rounds:
Hammer Strength Preacher Curl (45)12 (55)10 (65)8 (45)12
Hammer Strength Gripper (90) 30/30/30/30
(rest 1:00 between rounds)
 


Band Triceps Pushdown
(red band)100

____________________________________

5 rounds:
7 Deadlift (275)
40yd Sled Push Shuttle (180) 

300m Row
(alternate rounds with a partner) 


60yd Farmers Walk (70)
200m Recovery Jog 

60yd Farmers Walk
200m Recovery Jog 

60yd Farmers Walk 







Tuesday, September 11, 2018

Bench Press
5x (185-205-225-245-225-205-185)

12-10-8
Cable Long Row (140)
Hammer Strength Decline Press (140)
(rest :30 between rounds) 

3 rounds:
No rest between exercises.
12 Hammer Strength High Row (180)
12 Hammer Strength Standing Shrug (180) 
10 Hammer Strength DY Row (180)
10 Hammer Strength Standing Shrug (180) 
8 Hammer Strength Low Row (140)
8 Hammer Strength Standing Shrug (180) 
(rest 2:00 between rounds) 

 

Sunday, September 9, 2018

3 rounds:
No rest between exercises.
Nautilus Rowing Torso (50) 12/12/12
Nautilus Compound Row (160) 12/12/12
Nautilus Plate Load Curl Slow-Mo (52.5) 6/6/6 (:05/:05)
(rest 1:30 between rounds)

3 rounds:
No rest between exercises.
Polaris Pec Deck (90) 12/12/12
Maxicam Close Grip Chest Press (100) 12/12/12
Nautilus Plate Load Triceps Ext Slow-Mo (60) 6/6/6 (:05/:05)
(rest 1:30 between rounds)

2 rounds:
No rest between exercises.
Nautilus Plate Load Pullover (120) 15/15
Parallel Bar Dip (bwt) 12/12
Nautilus BTN Pulldown (110)12 (100)12
(rest 1:30 between rounds)

2 rounds:
No rest between exercises.
Cable Overhead Triceps Extension (50) 12/12
EZ Bar Preacher Curl (65) 12/12
Hammer Strength Gripper (90) 30/30
(rest 1:30 between rounds)





Saturday, September 8, 2018

2018 Summer Slam Hosted by CrossFit Infernal
Team Comp: M/F/M
2nd Place Rx Team 

Workout 1
For total time: (4:29)
Each athlete completes:
100' Sled Push 135/70
100' Hand Over Hand Sled Drag 135/70
100' Sled Push 
100' Hand Over Hand Sled Drag

Workout 2
AMRAP 10:00
For time each athlete completes:
25 Front Squat 115/85
25 Pull-ups 
With remaining time:
Handstand Push-up
*1 person holds bar over head while teammate works.

Workout 3
3 rounds for reps + cals:
1:00 Assault Bike 
1:00 Toes to Bar 
1:00 Row
1:00 Box Step Over 24'/20' (35/25)
1:00 Rest 

Final
AMRAP 3:00 (athlete 1)
30 Bar Facing Burpee 
Max Reps Snatch 135/95

AMRAP 3:00 (athlete 2)
30 Bar Facing Burpee 
Max Reps Clean & Jerk 175/125

AMRAP 3:00 (athlete 3)
30 Bar Facing Burpee 
Max Reps Deadlift 265/175



Wednesday, September 5, 2018

For time: (7:31.7)
2k Row 


Tuesday, September 4, 2018

Back Squat 
1x1 (264)
1x1 (308)
5x1 (352)

Snatch 
1x1 (154)
1x1 (176)
3x1 (198)

Front Squat 
1x25 (110)

Single-Arm Hammer Strength High-Row
(180) 12/9/6
(rest while other arm works)

Single-Arm Hammer Strength DY-Row
(180) 12/9/6
(rest while other arm works)

Compound Set
Hammer Strength Low-Row (140) 12/9/6
Hammer Strength Standing Shrug (180) 12/9/6
(no rest between exercises)


Sunday, September 2, 2018

3 rounds:
No rest between exercises.
10 Incline Dumbbell Curl (35)
10 Nautilus Plate Load Pullover (150)
10 Nautilus BTN Pulldown (110)
5 Nautilus Plate Load Preacher Curl Slow-Mo (50) (:05/:05)
(rest 2:00)

3 rounds:
No rest between exercises.
10 Cable Triceps Pushdown (90)
10 Polaris Pec Deck (80)
10 Maxicam Close Grip Chest Press (90)
5 Nautilus Plate Load Triceps Ext Slow-Mo (50) (:05/:05)
(rest 2:00)

3 rounds:
No rest between exercises.
10 Dumbbell Lateral Raise (20)
10 Nautilus Shoulder Press (130)
10 Nautilus Rowing Torso (50)
5 Hammer Strength Standing Shrug Slow-Mo (180) (:05/:05)
(rest 2:00)

Drop Set
8/8/8 Single-Arm Nautilus Multi-Biceps (110/90/70)

Drop Set 
8/8/8 Single-Arm Nautilus Multi-Triceps (100/80/60)

Drop Set 
20/20/20 Hammer Strength Gripper (135/90/45)


Saturday, September 1, 2018

Pull-up/Dip Pyramid (12:17)
3-5-8-5-3
Pull-up 
Dip
(rest while partner works)
Chin-up 
Dip 
(rest while partner works)
Commando Pull-up Rt
Dip 
(rest while partner works)
Commando Pull-up Lt 
Dip 
(rest while partner works)

3 rounds: (not scored)
1:00 Assault Bike
1:00 Toes to Bar 
1:00 Row
1:00 Box Step Over 24"
1:00 Rest 

Skill Work 
Ring Muscle-up
Handstand Push-up 
Toes to Bar 
Hand Walk 
Hand Over Hand Sled Pull (135)