WOD
For time:
100 UNBROKEN KB Swings @ 70 pounds
Every time you drop the KB to rest you must perform 10 burpees on the spot.
*Competitor: As prescribed
*Established: 1.5 pood
*Recruit: 1 pood
Post time to comments.
Friday 20130524
May 24, 2013 By 1 Comment
Wednesday 20130522
May 21, 2013 By 3 Comments
WOD
As many rounds as possible in 20 minutes of…
- 10 front squats @ 155
- 50 double unders
~Rest 1o min~
Stability
100 x sit-ups
100 x leg lifts
*Competitor: As prescribed
*Established: 135/4x single unders
*Recruit: 115/3x single unders
Post rounds to comments.
Tuesday 20130521
May 20, 2013 By Leave a Comment
Congrats to all those with the great gains from our 6-Week Challenge, Better Humans: Chapter 3!! I am truly humbled by your hard work and dedication.
WOD
21-15-9
Bench Press @ Bodyweight
Strict Pull-ups
*It’s ok if you have to go through this one very slowly.
~Rest 10 minutes~
7 rounds for time:
7 Power Snatch @ 50% bodyweight
7 Handstand Push-ups
*Competitor: As prescribed
*Established: Choose comfortable weights if percentages feel heavy
*Recruit: Choose comfortable weights if percentages feel heavy/Pull-up progressions/Hand release push-ups
Post times to comments.
Monday 20130520
May 19, 2013 By 9 Comments
This will conclude the third 6-week challenge at End of Three Fitness!! “Better Humans: Chapter 3”. We went for, getting better at everything, with a strength emphasis 
Well lay it all on the line today and see how/if you have improved!! Good luck!
Compare to Monday 20130408
Better Humans: Chapter 3 – The Baseline
“CrossFit Total”
- Back squat, 1 rep
- Shoulder Press, 1 rep
- Deadlift, 1 rep
Add all numbers together for you “total”
Example: 225 lb max back squat + 150 lb max shoulder press + 300 lb max deadlift = 675 lb total
Rest for a long period (20 min minimum)
Then…
Three rounds for time:
- Run 400 meters
- 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
- 12 Pull-ups
Post totals and times to comments.
Saturday 20130518
May 17, 2013 By 7 Comments
Alright all! This is the last workout of this 6-week challenge, compare these bodyweight workouts to week 1. Sunday will be a rest day and then Monday will be a restest of your max lifts and the benchmark WOD. Get ready, and rest well this weekend, because on Monday I need you to bring everything you’ve got!!
Thanks for being a part of this!
Explosive Work
- Clap push-up – 5 x Failure
- Broad Jump – 5 x 5
Notes:
Stop set when movement loses explosives or max number of reps is reached.
*Competitor: As prescribed
*Established: As prescribed
*Recruit: Hand Release Push Up
Strength Work
(Re-testing numbers or Progressions from Week 1)
3 rounds
- Hand Stand Push Up, 10 reps
- Front Lever Hold, 10 seconds
- Pistols, 10 reps (each leg)
*Rest 30 Seconds between exercises and 1 minute between rounds.
*Competitor: As prescribed
*Established: Hand Stand Hold/3×10 toes to bar
*Recruit: Feet Elevated Push Up/3×10 knees to elbow/Rear Foot Elevated Split Squat
Metcon
3 Rounds for time.
(Complete 3 Rounds for time – Retesting from Week 1)
Squat Jump x 15
Hand Release Push-Up x 10
Pull-Up x 5
Bear Crawl x 10 yds.
Sit-Up x 15
Post results to comments.
Friday 20130517
May 16, 2013 By 7 Comments
WOD
3 rounds:
250m row, run or 30 SDLHP
10 thrusters @ 95
rest 60 sec.
~Rest 5 min~
3 rounds:
10 Power Clean @ 60% of 1 RM
15 burpees
rest 60 sec.
~Rest 5 min~
Tabata* Squats
*For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
*Competitor: As prescribed
*Established: As prescribed
*Recruit: 65 for thrusters
Post results to comments.
Wednesday 20130515
May 14, 2013 By 3 Comments
Strength
Barbell Row
3 x 10 – heavy as possible with PERFECT form.
Death by Hand Release Push-ups (20 min time cap)
With a continuously running clock do one hand release push-ups the first minute, two hand release push-ups the second minute, three hand release push-ups the third minute…max 20 minute time limit.
Use as many sets each minute as needed.
WOD
5 rounds, for time:
5 x back squats @ 135#
10 x pistols (5 ea. leg)
*Competitor: As prescribed
*Established: 115/pistol progressions as needed
*Recruit: 95/pistol progressions as needed
Good starting place for pistol progressions here.
Post results to comments.
Tuesday 20130514
May 13, 2013 By 4 Comments
Strength
Hang Power Snatch
3 reps every minute on the minute for 12 minutes @ 50% 1RM
*Stretch chest and shoulders very thoroughly!!
WOD
6 x 200m Sprints
:45 sec rests
*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed
Post load and splits to comments.
Monday 20130513
May 12, 2013 By 5 Comments
Strength
Weighted Pull-ups
3-3-3-3-3
*Move up in weight each set till failure.
~Rest 5 min~
Bench Press
10-8-6-6-4-3-2
*Move up in weight each set, but do not take any set to failure.
WOD
For time:
50 strict press @ 95
50 Ring Rows
50 Walking lunges @ 95
*Competitor: As prescribed
*Established: 75/75
*Recruit: If you cannot do pull-ups for strength session work on pull-up negatives. 45/45
Post loads and time to comments.
Saturday 20130511
May 10, 2013 By 2 Comments
We are nearing the end of this 6-week challenge, only one more week to go!! Keep pushing yourself!
Explosive Work
- Clap push-up – 4 x Failure
- Broad Jump – 4 x 5
Notes:
Stop set when movement loses explosives or max number of reps is reached.
*Competitor: As prescribed
*Established: As prescribed
*Recruit: Hand Release Push Up
Strength Work
4 rounds
- Hand Stand Push Up, 10 reps
- Front Lever Hold, 10 seconds
- Pistols, 10 reps (each leg)
*Rest 30 Seconds between exercises and 1 minute between rounds.
*Competitor: As prescribed
*Established: Hand Stand Hold/3×10 toes to bar
*Recruit: Feet Elevated Push Up/3×10 knees to elbow/Rear Foot Elevated Split Squat
Metcon
4 Rounds for time.
Lunge Jump x 16
Spiderman Push-Up x 10
Chest to bar Pull-Up x 5
Somersault x 4
V-ups x 10
Post results to comments.
