Mandag 19/11 - 
A.
Every 2 minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch

Build over the course of the 10 sets to today’s heavy complex.

B.
Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)

Compare results to June 4, 2018.
@crossfitfarsund CrossFit Farsund
@crossfitfarsund
Mandag 19/11 -
a.
every 2 minutes, for 20 minutes (10 sets):
hang s****h + snatch

build over the course of the 10 sets to today’s heavy complex.

b.
three rounds for time of:
400 meter run
15 overhead squats (135/95 lbs)

compare results to june 4, 2018.
36 3 11 hours ago
Fredag 16/11 -

A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.

B.
For time:
800 Meter Run
80 Alternating Dumbbell Snatches (55/35 lbs)
80-Foot Walking Lunges with Dumbbell Farmer’s Carry (55/35 lbs)
800 Meter Run
@crossfitfarsund CrossFit Farsund
@crossfitfarsund
Fredag 16/11 -

a.
back squat
*set 1 – 5 reps @ 65%
*set 2 – 4 reps @ 75%
*set 3 – 3 reps @ 80%
*set 4 – 2 reps @ 85%
*set 5 – 1 rep @ 90%
*set 6 – 8 reps @ 75-85%
rest 2 minutes between sets.

b.
for time:
800 meter run
80 alternating dumbbell snatches (55/35 lbs)
80-foot walking lunges with dumbbell farmer’s carry (55/35 lbs)
800 meter run
39 2 3 days ago
Onsdag 14/11 - 
A.
Three sets for max reps of:
Unbroken Bench Press (Males = 100% of Bodyweight/Females = 75%)
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
50 Double-Unders
20 Push Presses (115/75 lbs)
@crossfitfarsund CrossFit Farsund
@crossfitfarsund
Onsdag 14/11 -
a.
three sets for max reps of:
unbroken bench press (males = 100% of bodyweight/females = 75%)
rest 15 seconds
unbroken strict pull-ups
rest 3 minutes

athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

b.
every 6 minutes, for 18 minutes (3 sets) for times:
row 500 meters
50 double-unders
20 push presses (115/75 lbs)
43 1 5 days ago
Tirsdag 13/11-

A.
Three rounds for time of:
15 Deadlifts (225/155 lbs)
15 Toes to Bar

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
@crossfitfarsund CrossFit Farsund
@crossfitfarsund
Tirsdag 13/11-

a.
three rounds for time of:
15 deadlifts (225/155 lbs)
15 toes to bar

rest until relatively recovered, and then…

b.
three sets of:
posted single-leg deadlifts x 8-10 reps each @ 3011
rest 60 seconds
barbell glute bridges x 6-8 reps @ 20x1
rest 60 seconds
side plank x 45 seconds each side
rest 60 seconds
38 1 6 days ago
Mandag 12/11 - 
Workout of the Day
The Three Wise Men Tribute
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then… “Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then… “Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
————————————
@crossfitfarsund CrossFit Farsund
@crossfitfarsund
Mandag 12/11 -
workout of the day
the three wise men tribute
“jeremy”
complete as many rounds and reps as possible in 4 minutes of:
5 hang squat snatch
10 burpees over the barbell (elite = 185/125 lbs, rx = 135/95 lbs, scaled = 95/65 lbs)

rest 2 minutes, and then… “ben”
complete as many rounds and reps as possible in 4 minutes of:
10 power cleans
20 pull-ups (elite = 185/125 lbs, rx = 135/95 lbs, scaled = 95/65 lbs)

rest 2 minutes, and then… “beau”
complete as many rounds and reps as possible in 4 minutes of:
15 box jump-overs
30 wall ball shots (elite & rx = 24”/20”; scaled – 24”/20” step-overs allowed)
(elite & rx = 20/14 lbs; scaled – 14/8 lbs)
————————————
39 1 1 weeks ago
LØRDAG 10/11-18 
Amrap 8
5 pushups
10 air squat
15 situps
3min rest 
Amrap 8
9 box jumps/step up
12 russian kB swing 
15 lunges 
Max reps strak mark KB sync 4min
@crossfitfarsund CrossFit Farsund
@crossfitfarsund
Lørdag 10/11-18
amrap 8
5 pushups
10 air squat
15 situps
3min rest
amrap 8
9 box jumps/step up
12 russian kb swing
15 lunges
max reps strak mark kb sync 4min
49 1 2 weeks ago
Fredag 9/11 - 
In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of:
20 Calories of Assault Bike or Concept 2 Bike Erg
20 Dumbbell Thrusters (55/35 lb DBs)
20 Dumbbell Box Step-Overs (55/35 lbs to 24″/20″ Box)
20 Pull-Ups
20 Box Jumps (24″/20″) Partners will alternate movements, so Partner A performs 20 Calories of biking, Partner B performs Thrusters, Partner A performs Step-Overs…and so on.
@crossfitfarsund CrossFit Farsund
@crossfitfarsund
Fredag 9/11 -
in teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of:
20 calories of assault bike or concept 2 bike erg
20 dumbbell thrusters (55/35 lb dbs)
20 dumbbell box step-overs (55/35 lbs to 24′/20′ box)
20 pull-ups
20 box jumps (24′/20′) partners will alternate movements, so partner a performs 20 calories of biking, partner b performs thrusters, partner a performs step-overs…and so on.
43 1 2 weeks ago
@crossfitfarsund CrossFit Farsund
@crossfitfarsund
"gi far en gave med mening, ta'n med på trening" 😀🏋🏼‍♂️🧑🧓🏼 team opp med far nå på lørdag kl 11. dette er en gave han garantert vil huske 😅 økta vil bli lett og alle vil klare å fullføre den og er selvfølgelig gratis 😊 tør du utfordre han? 😃
31 1 2 weeks ago
Tirsdag 6/11 - 
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
10 Strict Pull-Ups
20 Alternating Reverse Lunges with Farmer’s Carry (24/16 kg KBs)
40 Air Squats
@crossfitfarsund CrossFit Farsund
@crossfitfarsund
Tirsdag 6/11 -
complete as many rounds and reps as possible in 30 minutes of:
400 meter run
10 strict pull-ups
20 alternating reverse lunges with farmer’s carry (24/16 kg kbs)
40 air squats
46 2 2 weeks ago
Mandag 5/11 - 
A.
For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every minute on the minute, for 4 minutes (4 sets): High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch
Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups
@crossfitfarsund CrossFit Farsund
@crossfitfarsund
Mandag 5/11 -
a.
for the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

every minute on the minute, for 4 minutes (4 sets): high hang s****h x 2 reps @ 50-65% of 1-rm snatch
rest 60 seconds, and then…

every 90 seconds, for 6 minutes (4 sets):
hang s****h x 1 rep @ 65-80% of 1-rm snatch
rest 60 seconds, and then…

every 2 minutes, for 6 minutes (3 sets):
snatch x 1 rep @ 80+% of 1-rm snatch

b.
every 6 minutes, for 18 minutes (3 sets), for times:
row 500 meters
30 kettlebell swings (32/24 kg)
15 strict handstand push-ups
43 5 2 weeks ago
Fredag 2/11 - 
A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
“Karen”
For time:
150 Wall Ball Shots (20/14 lbs)
@crossfitfarsund CrossFit Farsund
@crossfitfarsund
Fredag 2/11 -
a.
front squat
*set 1 – 5 reps @ 65%
*set 2 – 4 reps @ 75%
*set 3 – 3 reps @ 80%
*set 4 – 2 reps @ 85%
*set 5 – 1 rep @ 90%
*set 6 – 1 rep @ 95%
*set 7 – 4 reps @ as heavy as possible
rest 2 minutes between sets.

b.
“karen”
for time:
150 wall ball shots (20/14 lbs)
34 6 3 weeks ago
Onsdag 31/10 - 
A.
Three sets of:
Pause Deadlift x 6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)
Rest 60 seconds
50-Foot Handstand Walk (or 20-30 Handstand Shoulder Taps)
Rest 60 seconds

B.
Two rounds for time of:
800 Meter Run
42 Kettlebell Swings (24/16 kg)
24 Pull-Ups
@crossfitfarsund CrossFit Farsund
@crossfitfarsund
Onsdag 31/10 -
a.
three sets of:
pause deadlift x 6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-rm and build by feel)
rest 60 seconds
50-foot handstand walk (or 20-30 handstand shoulder taps)
rest 60 seconds

b.
two rounds for time of:
800 meter run
42 kettlebell swings (24/16 kg)
24 pull-ups
39 1 3 weeks ago