HomeHomehttp://www.crossfitmackay.com/home/2013-05-24T20:44:46ZSquarespace25052013http://www.crossfitmackay.com/home/2013/5/25/25052013.htmlWalter Fisler]2013-05-24T20:00:00Z2013-05-24T20:00:00ZHappy Birthday "Linda & Waldo" 

For a Time

Partner WOD

2000m Row

Each athlete is only allowed to row while their partner is holding a barbell at the top of the deadlift position (80/50) kg.  If the bar is put down, the rowing has to stop.  15 Deadlifts each (one bar per partnership) before switching positions.  Continue alternating until the 2000m row is completed.

]]>24052013http://www.crossfitmackay.com/home/2013/5/24/24052013.htmlWalter Fisler]2013-05-23T19:27:00Z2013-05-23T19:27:00ZHappy Birthday “ Dave & Mark E”

4 rounds for total working time of:
 
Run 400m
 
5 Burpee C2B Pull ups
 
14 DB Snatches (alternating) 25/15kg

Rest 1:1, 2:1, 3:1

Then

Rest 2 min

5 rounds for total working time of:

20 Hollow Rocks

10 Leg Raise Hip Thrust

Finisher

3XME L-Sit Holds hang

– rest 45 sec.

 

 

 

]]>23052013http://www.crossfitmackay.com/home/2013/5/23/23052013.htmlWalter Fisler]2013-05-22T19:57:00Z2013-05-22T19:57:00Z1-1-1-1-1-1-1 

3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.
 
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.
 
3-3-3-3-3

Clean First Pulls w/ 3 count pause at the knee –

heavy, rest 60 sec

Finisher

21-15-9

KB Clean and Press 2 x 20/12 KG

Push ups

]]>22052013http://www.crossfitmackay.com/home/2013/5/22/22052013.htmlWalter Fisler]2013-05-21T19:07:00Z2013-05-21T19:07:00Z Strength
 Front Squat
 1X5 @ 80%
 2X3 @ 85%
 3X1 @ 90%
 -rest 2 minutes.

“Jackie”
 Row 1k
 50 Thrusters (20,15)kg
 30 Pullups
12 min Kill time

]]>21052013http://www.crossfitmackay.com/home/2013/5/21/21052013.htmlWalter Fisler]2013-05-20T19:30:00Z2013-05-20T19:30:00ZHappy Birthday “Luke”

1-1-1-1-1-1-1  

3-Position Snatch – heaviest possible, rest 60 sec.
 
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.

 3-3-3-3-3

Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec.

Finisher

Tabata
Ballslam 15/10kg
Sand bag Waiter Holds 25/15kg

]]>20052013http://www.crossfitmackay.com/home/2013/5/20/20052013.htmlWalter Fisler]2013-05-19T19:00:00Z2013-05-19T19:00:00ZHappy Birthday “Jarred”

"Filthy Fifty"

50 Box jumps (24)"

50 Jumping pull-ups

50 Kb swings (16kg)

50 Step alt lunges

50 Knees to elbows

50 Push press (20,15kg)

50 Back extensions

50 Wallballs (20,14)lbs

50 Burpees

50 Double unders

]]>19052013http://www.crossfitmackay.com/home/2013/5/19/19052013.htmlWalter Fisler]2013-05-18T20:00:00Z2013-05-18T20:00:00ZRest Day !!

]]>18052013http://www.crossfitmackay.com/home/2013/5/18/18052013.htmlWalter Fisler]2013-05-17T20:00:00Z2013-05-17T20:00:00ZTeams of 2

20 Min AMRAP

Pace setter - 200m Sandbag run

AMRAP

6 Burpees

12 Deadlifts (60,35)kg

* Teammate A runs 200m with sandbag. Teammate B does AMRAP 6 burpees, 12 deadlifts. When teammate A returns, Teammate B runs 200m with sandbag and Teammate A pick up where B left off on the AMRAP.

* Score in total rounds between the team in the 20 minutes.

]]>17052013http://www.crossfitmackay.com/home/2013/5/17/17052013.htmlWalter Fisler]2013-05-16T19:00:00Z2013-05-16T19:00:00Z7 x 1 ..... 2 Position Clean (floor - 2" from floor) + 1 Jerk

* Complete 1 full clean from floor then bring barbell down to 2" from the ground (do not touch the ground) and complete another full clean.  After 2nd clean add 1 split jerk.

* Note: The bar does not return to the floor between the two positions

* Heaviest possible

* Rest 60 sec between sets

Then

5 RFT

8 Thrusters (42.5,30)kg

12 Box jumps (24,20)"

16 OH Plated sit ups (20,15)kg

]]>16052013http://www.crossfitmackay.com/home/2013/5/16/16052013.htmlWalter Fisler]2013-05-15T19:00:00Z2013-05-15T19:00:00Z7 x 1 ..... 2 Position Snatch (floor - 2" from floor)

* Complete 1 full snatch from floor then bring barbell down to 2" from the ground (do not touch the ground) and complete another full snatch

* Note: The bar does not return to the floor between the two positions

* Heaviest possible

* Rest 60 sec between sets

Then

For A Time

Run 400m

21 KB (2 KBs) Clean / shoulder to overhead (24,16)kg

21 Toes to bar

Run 400m

15 KB (2 KBs) Clean / shoulder to overhead (24,16)kg

15 Toes to bar

Run 400m

9 KB (2 KBs) Clean / shoulder to overhead (24,16)kg

9 Toes to bar

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