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Saturday – August 1

In teams of 2 (1 working/1 resting)

27-21-15-9

Calorie Row

Pull Ups

THEN

Run 400 M TOGETHER

21-15-9-6

Goblet Squats 

KB Swings (53/35)

THEN

Run 400 M TOGETHER

15-9-6-3

Burpees

Weighted Sit Ups (25/15)

THEN

Run 400 M TOGETHER

 

 

Friday – July 31

 

Part 1:

8 Minute Alternating EMOM

Odd Minutes: Handstand Push Ups

Even Minutes: Toes to Bar

*You pick the numbers to go after.

*This is NOT a max effort workout.  Treat this as a warm up and skill work

Part 2:

5 Sets

1 Push Press

1 Push Jerk

1 Split Jerk

*All three movements done without re-racking the bar

Part 3:

7 Minute AMRAP

7 Box Jumps (30/24)

7 Hang Power Snatch (95/65)

7 Push Press (95/65)

 

Thursday – July 30

 

Part 1:

4 x 4 

Deadlift

Part 2:

4 x 4

Deadlift

*3-5% heavier than Part 1

Part 3 (Optional)

4 Sets

Run 200 M

Walk 200 M

OR

Row 250 M

Rest 1 Minute

 

Wednesday – July 29

 

Part 1:

4 Rounds

:20 on / :15 off (transition)

L Holds (From pull up bar OR Dip)

Plank

Hollow Body OR ‘V’ Hold

Part 2:

For Time:

100 Push Ups

*7 Minute Cap

*Compare results to November 24, 2014

Part 3:

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

*Compare results to November 19, 2014

 

Tuesday – July 28

For Time:

40 Cal Row

20 KB Swings (53/35)

40 Air Squats

20 Hang Power Snatch (75/55)

40 Wall Balls (20/14)

20 Burpees

40 Overhead Squats (75/55)

20 Pull Ups

Monday – July 27

BISON BENCHMARK #8.1

4 Minutes

Max Rep Clean & Jerk (165/100)

*Bar must touch the ground between each rep, but any kind of clean and jerk will be allowed

________________________________________________________________________________________

 

 

 

*You will have 10-15 Minutes to work up to a heavy Clean & Jerk prior to the workout

*Everyone will have a judge/counter

*This is meant to be on the heavy side.  For those that need to use a lower weight, scale to 85-90% of your 1 rep max.

 

 

Saturday – July 25

In teams of 2 (1 working/1 resting)

EMOM – 10 Minutes

10 Box Jumps (24/20)

10 Wall Balls

10 Burpees

5 Minute Rest, then

EMOM – 10 Minutes

10 Weighted Sit Ups (25/15)

10 Push Ups

10 Overhead Lunges (45/25)

*Reps can be increased or decreased

*If you do not complete a round within a minute, you must sit out the next minute.  Your team’s score will be how many rounds you complete.

 

 

 

 

Friday – July 24

 

Part 1:

4 Rounds (not for time)

5 Barbell Rows (2 SECOND PAUSE AT TOP!)

2 Barbell Rollouts

5 Dips (2 SECOND PAUSE AT TOP!) if possible

Part 2:

12 Minute AMRAP

200 M Run (or 250 M Row)

9 KB Swings (53/35)

6 Overhead Squats (115/75)

3 Muscle Ups OR 6 Chest to Bar Pull Ups OR 2 Rope Climbs

 

Thursday – July 23

“DT” 7/22/15 from Crossfit Bison on Vimeo.


Coach Chris and Coach Dave take on “DT” 

Part 1:

10-12 Minutes to work up to a heavy-ish

Hang Power Clean & Jerk

*Not a 1 rep max.  Think 80-90%

Part 2:

“DT”

5 Rounds

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Shoulder to Overhead (155/105)

*Compare results to July 3, 2014

*Try to keep this weight under 80% of your 1 rep max clean and jerk

 

Wednesday – July 22

Part 1:

3 Rounds

:20 second stations/:20 rest (transition)

Hanging L-Hold

Plank

Hollow Body

Rest

Part 2:

With a Running Clock:

From 0-5

25 Double Unders

10 Burpees

From 5-7

Rest

From 7-11

25 Double Unders

8 Box Jumps (24/20)

From 9-11 

Rest

From 11-14

25 Double Unders

6 Burpee Box Jumps (24/20)