SMASH CLASH 2012 – 10 November
Smash Clash Rego - opening on 1 October
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Workout #1
Workout #2
Complete as many rounds in 10 minutes as you can of:
- 5 x Deadlift @ 100k(male)/70k(female)
- 50 x Double-unders
Post rounds and reps completed to comments.
“Cooking a Breakfast Gallimaufry” with Nick Massie, CrossFit Journal video [wmv] [mov] [HD mov]
WOD Back Squat 5-5-5-5-5 reps with CrossFit Montgomery County – video [wmv] [mov] [HD mov]
Extended workout footage – video [wmv] [mov] [HD mov]
SMASH CLASH 2012 – 10 November
Smash Clash Rego - opening on 1 October
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50-40-30-20 and 10 rep rounds of:
- Thrusters @ 40k(male)/30k(female)
- Burpees
Post time to comments.
“Snatching With Limited Flexibility” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Shoulder Press 3-3-3-3-3-3-3 with CrossFit Advantage – video [wmv] [mov] [HD mov]
SMASH CLASH 2012 – 10 November
Smash Clash Rego - opening on 1 October
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Workout #1
5 rounds of:
Each round is performed 5 minutes after the previous starts.
Post time for Run in each round to comments.
Workout #2
In 10 minutes:
- Handstand, MAX effort to fail
every time you fail a handstand complete 5 Burpees
Post total number of Burpees completed to comments.
“Powerlifting Jumps” with Shane Sweatt, CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD For time: 100 L-Pull-ups with CrossFit Oldtown – video [wmv] [mov] [HD mov]
SMASH CLASH 2012 – 10 November
Smash Clash Rego - opening on 1 October
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Complete as many rounds in 20 minutes as you can of:
- 6 x Clean & Jerk @ 60k(male)/40k(female)
- 5 x Pull-ups
- 10 x Push-ups
- 15 x Squats
Post rounds and reps completed to comments.
SMASH CLASH 2012 – 10 November
Smash Clash Rego - opening on 1 October
——————————————————————————————————————————————————————
Workout #1
Workout #2
For time:
- 21 x Pull-ups
- 12 x Push Press @ 60k(male)/40k(female)
- 15 x Pull-ups
- 9 x Push Press @ 60k(male)/40k(female)
- 9 x Pull-ups
- 6 x Push Press @ 60k(male)/40k(female)
Post time to comments
SMASH CLASH 2012 – 10 November
Smash Clash Rego - opening on 1 October
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Rest Day
SMASH CLASH 2012 – 10 November
Smash Clash Rego - opening on 1 October
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20 minute AMRAP of:
- 9 x Pull-ups
- 15 x Kettlebell Swings @ 24k(male)/16k(female)
- Overhead Walking Lunges, 50 ft. @ 20k(male)/15k(female)
Post time to comments.
SMASH CLASH 2012 – 10 November
Smash Clash Rego - opening on 1 October
——————————————————————————————————————————————————————
Workout #1
5 minutes to get your max load.
Workout #2
5 minutes to get your max load
Workout #3
AMRAP in 5 min:
- Wallball @ 9k(male)/6k(female)
Post reps completed to comments.
Workout #4
AMRAP in 5 min:
- Med Ball Cleans @ 9k(male)/6k(female)
Post reps completed to comments.
The CrossFit Whiteboard:
Constantly Varied – video [wmv] [mov] [HD mov]
Functional Movements – video [wmv] [mov] [HD mov]
High Intensity – video [wmv] [mov] [HD mov]
WOD 21-15-9 reps of: 225 pound Deadlift +135 pound Overhead squat with Andrea Ager and Rita Benavidez – video [wmv] [mov] [HD mov]
Extended workout footage – video [wmv] [mov] [HD mov]
SMASH CLASH 2012 – 10 November
Smash Clash Rego - opening on 1 October
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4 rounds of:
- Row 800m
- 30 x Kettlebell Swings @ 32k(male)/24k(female)
Rest as needed between rounds
Post time in each round to comments.
SMASH CLASH 2012 – 10 November
Smash Clash Rego - opening on 1 October
——————————————————————————————————————————————————————
Workout #1
Workout #2
Four rounds for time of:
- Small Block Run/Run 400m
- 50 x Squats
Post time to comments
“A Short Running Lesson With Dr. Nicholas Romanov, Part 1: Falling Position” CrossFit Journal preview video [wmv] [mov] [HD mov]
“Transfer of Power” with Shane Sweatt – video [wmv] [mov] [HD mov]
WOD 185 pound Clean and jerk, 30 reps with Yurii Hanson and Pete Rasmusen – video [wmv] [mov] [HD mov]
For time:
- 2x Big Block Run + 1x Small Block Run/Run 1.6k
- 50 x Thrusters @ 60k(male)/40k(female)
- 100 x Burpees
- 2x Big Block Run + 1x Small Block Run/Run 1.6k
Partition the Thrusters and Burpees as needed. Start and finish with a mile run.
Post time to comments.
Workout #1
4 rounds of:
- Deadlift, 2 reps
- Weighted Pull-ups, 2 reps
Rest as needed between rounds
Post load for Deadlift and Weighted Pull-ups in each round to comments.
Workout #2
4 rounds of:
- 10 x Deadlift @ 100k(male)/70k(female)
- Small Block Run/Run 400m
Post time to comments.
Complete as many reps in 25 minutes as you can of:
- Small Block Run/Run 400 meters
- Strict Shoulder Press, max reps @ 40k (male)/30k (female)
- Strict Pull-ups, max reps
Post total number of Shoulder Press and Pull-ups completed to comments.
5 rounds of (a) + (b):
(a). Overhead Squat 3-3-3-3-3
(b). 2 min AMRAP:
- 7 x Ring Dips
- 14 x Kettlebell Swings @ 24k(male)/16k(female)
Rest as needed between rounds
Post load for (a) and reps for (b) in each round to comments.
