1RM Atlas Stone Ground to Overhead

Posted on May 18, 2012 by RobOrlando

Unlimited attempts at a 1RM Atlas Stone Clean/Press

Shoot video and post lifts comments.

Posted in Press, Workout | 1 Comment

Lunge it out

Posted on May 15, 2012 by RobOrlando

50 feet walking lunges while holding 75 pound dumb bells in each hand(women 45 pound dumb bells)

20 chest to bar pullups

5 rounds for time

Scale as needed.  Post time to comments.

 

Posted in Dumbbells, Lunge, Pullups, Workout | 2 Comments

“Regler”

Posted on May 13, 2012 by RobOrlando

3 rounds of 400M overhead carry using a 20KG plate(Women use 15KG)

Rest 3 minutes between attempts

Each time the plate drops from the overhead position you must complete 5 ground to overheads with the plate

Post time to comments

 

Posted in Carry, Workout | 3 Comments

Strongman Kalsu

Posted on May 11, 2012 by RobOrlando

100 tire flips with 3 burpees on the minute

30 min cap

 

3x body weight on the tire

Scale as needed.  Post times to comments

Please bear with me over the next few days.  Posting wods is near impossible from Australia where Internet hasn’t arrived.

Posted in Burpee, Tire, Workout | 6 Comments

Log Work

Posted on May 8, 2012 by RobOrlando

Clean and Press the log x 10 reps

Rest 3 minutes and repeat x 5 rounds

10 Reps must be unbroken…hands must stay in contact with the log

Weights can change each round or stay the same

Doing all 10 reps should be a struggle so pick your weight carefully

Post loads and times for each round to comments

Posted in Clean, Log, Press, Workout | 2 Comments

“Penalty Box”

Posted on May 7, 2012 by RobOrlando

135 pound barbell overhead carry x 400 meters

Each time the bar drops from the overhead position you must complete 20 burpees on the spot.  Pick the bar back up and continue on until you’ve crossed the 400M mark.

Scale as needed but men cannot use less than 100 pounds and women cannot use less than 70 pounds.

Post time and loads to comments.

Posted in Barbell, Burpee, Carry, Workout | 5 Comments

Tabata Deadlift

Posted on May 6, 2012 by Rob Orlando

Tabata Axle deadlift with 300 lbs.

Post times to comments.

Posted in Uncategorized | Leave a comment

“Jet Lag”

Posted on May 4, 2012 by RobOrlando

3 back squats @ 225

3 muscle ups

3 push jerks @ 225

15 minute amrap

As always, scale as needed.  Post loads, rounds and reps to comments.

I did this one yesterday after 30 hours of plane travel.  Great way to wake up the nervous system.  10 rounds.

Posted in Barbell, Jerk, Muscle Up, Squat, Workout | 7 Comments

Rest Day in Sydney

Posted on May 2, 2012 by RobOrlando

As I type this message I am sitting in the airport in Sydney, Australia.  We are almost there!!!  We have 4 events over the next 2 weekends…2 at Reebok CrossFit Gold Coast and 2 at Real World CrossFit in Mandurah.  If you haven’t signed up yet time is running out.  We will learn how to flip tires, lift atlas stones, carry yokes, press kegs, and have fun with other odd objects.  Most importantly, we’ll learn how to implement this style of training into a successful CF program.

Below are the registration pages….few spots left.  Come and spend time with the Hybrid Crew.

May 5th
CrossFit Strongman Trainer Course
CrossFit Gold Coast
Gold Coast, QLD Australia

May 6th
CrossFit Strongman Trainer Course
CrossFit Gold Coast
Gold Coast, QLD Australia

May 12th
CrossFit Strongman Trainer Course
Real World CrossFit
Mandurah, WA, Australia

May 13th
CrossFit Strongman Trainer Course
Real World CrossFit
Mandurah, WA, Australia

Posted in Rest Day | 4 Comments

Grip Day

Posted on May 1, 2012 by RobOrlando

Body Weight Axle Dead Lift Hold for time

2″ axle loaded with body weight on the bar.  Double OVERHAND grip dead lift and hold for max time.

5 attempts with 1 minute between efforts

Rest 5 minutes and then sprint 800M for time.

Post loads and score per effort to comments.  Also, post your 800M score.

 

Posted in Axle, Sprint, Workout | 2 Comments