tag:blogger.com,1999:blog-15733251731350583782024-03-12T20:45:40.431-07:00Crossfit Parati OmnibusOur specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.Shorthttp://www.blogger.com/profile/03546917715173624974noreply@blogger.comBlogger1775125tag:blogger.com,1999:blog-1573325173135058378.post-71577818680230106732019-10-28T17:45:00.004-07:002019-10-28T17:45:33.394-07:00WOD 102919<h2>
Tuesday</h2>
<br />
<h3>
<i>"Bruiser"</i></h3>
<br /><div>
AMRAP 12:<br />15 Push Jerks (115/85)<br />30 Air Squats<br />60 Double Unders<br /></div>
Kyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-7867266842081748892019-10-28T17:43:00.000-07:002019-10-28T17:43:13.621-07:00WOD 102819<h2>
Monday</h2>
<br />
<h3>
50-40-30-20-10 reps for time of:</h3>
<br />Row (calories)<br />Thrusters<br /><br /><i>♀ 35 lb. ♂ 45 lb.</i>Kyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-27186508258897046212019-10-27T08:12:00.000-07:002019-10-27T08:12:23.088-07:00WOD 102719<h2>
Sunday</h2>
<h3>
<br /></h3>
<h3>
Run or Row</h3>
<br /><div>
Row 250 m </div>
<div>
Or<br />Run 400 m</div>
<div>
<div>
<div>
<div class="event-workout pull-left" style="-webkit-text-size-adjust: 100%; caret-color: rgb(63, 69, 78); color: #3f454e; float: left; font-family: "PT Sans", "Helvetica Nue", arial, sans-serif; font-size: 12px;">
<ul style="margin: 1em 0px; padding: 0px 0px 0px 40px;"></ul>
</div>
</div>
</div>
</div>
Kyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-33560555491363925232019-10-27T08:06:00.003-07:002019-10-27T08:06:58.581-07:00WOD 102619<h2>
Saturday</h2>
<br />
<h3>
Complete as many rounds as possible in 20 minutes of:</h3>
<div>
<br />5 pull-overs<br />20 anchored sit-ups<br />1-minute plank hold</div>
Kyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-47405641816974839732019-10-27T08:05:00.001-07:002019-10-27T08:05:16.665-07:00WOD 102519 - Open Workout 20.3<h2>
Friday</h2>
<br />
<h3>
Workout 20.3 / Workout 18.4</h3>
<h4>
Diane</h4>
<br /><div>
21-15-9 reps of:<br />Deadlifts,<br /><div>
Handstand push-ups<br /><br /><i>♀ 155 lb. ♂ 225 lb.</i><br /><br />Then,<br /></div>
<div>
<br /></div>
<div>
21-15-9 reps of:<br />Deadlifts<br />50-ft. handstand walk after each set<br /><br /><i>♀ 205 lb. ♂ 315 lb.</i><br /><br /><b>Time cap: 9 minutes</b></div>
</div>
Kyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-53082845790430036122019-10-27T08:00:00.001-07:002019-10-27T08:00:13.303-07:00WOD 102419<h2>
Thursday</h2>
<br />
<h3>
Run 5,000 meters</h3>
<br />Practice SLIPS for 20 minutesKyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-81199606120214098582019-10-27T07:58:00.001-07:002019-10-27T07:58:37.259-07:00WOD 102319<h2>
Wednesday</h2>
<br />
<h3>
<i>"Jack in the Box"</i></h3>
<br /><div>
For Time:<br />1000 Meter Run<br />75/50 Calorie Row<br />10 Bar Muscle-Ups<br />40 Dumbbell Box Step-Ups (50/35# to 24"/20")<br />10 Bar Muscle-Ups<br />75/50 Calorie Row<br />1000 Meter Run</div>
Kyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-47961960801144671522019-10-22T19:01:00.003-07:002019-10-22T19:01:46.144-07:00WOD 102219<h2>
Tuesday</h2>
<br />
<h3>
Complete as many rounds as possible in 20 minutes of:</h3>
<div>
<br />500-m row<br />50 single-leg squats, alternating<br />10 squat snatches<br /><br /><i>♀ 95 lb. ♂ 135 lb.</i><br /></div>
Kyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-52194397194118804202019-10-21T07:28:00.000-07:002019-10-21T07:28:06.224-07:00WOD 102119<h2>
Monday</h2>
<br />
<h3>
3 rounds for time of:</h3>
<br />400-m run<br />21 ring dips<br />2 legless rope climbs, 15 feetKyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-36769193865822117152019-10-20T10:42:00.003-07:002019-10-20T10:42:44.630-07:00WOD 102019<h2>
Sunday</h2>
<br />
<h3>
Sumo deadlift </h3>
<div>
<br /></div>
<div>
3-3-3-3-3 reps<br /><br />Practice SLIPS for 20 minutes.</div>
Kyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-33726946312593806562019-10-19T11:08:00.002-07:002019-10-19T11:08:32.308-07:00WOD 101919<h2>
Saturday</h2>
<br />
<h3>
<i>"Relentless"</i></h3>
<br /><div>
On the 4:00 x 5 Rounds:<br />500/400m Row<br />50% of Max Strict HSPU<br />5 Power Cleans<br /><br /><i>Building across the five rounds on the power clean to a 5-rep heavy.</i><br /></div>
Kyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-10642024286416377752019-10-19T11:06:00.000-07:002019-10-19T11:06:04.771-07:00WOD 101819 - Open Workout 20.2<h2>
Friday</h2>
<br />
<h3>
Workout 20.2</h3>
<br /><div>
Complete as many rounds as possible in 20 minutes of:<br /><br />4 dumbbell thrusters<br />6 toes-to-bars<br />24 double-unders<br /><br /><i>♀ 35-lb. dumbbells ♂ 50-lb. dumbbells</i></div>
Kyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-29889428904579238362019-10-19T11:03:00.003-07:002019-10-19T11:03:58.273-07:00WOD 101719 <h2>
Thursday</h2>
<br />
<h3>
For time:</h3>
<br />100 hip-back extensions<br /><br /><i>Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.</i>Kyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-7865701296259760982019-10-19T11:01:00.001-07:002019-10-19T11:01:42.955-07:00WOD 101619<h2>
Wednesday</h2>
<br />
<h3>
5 rounds for time of:</h3>
<br />5 strict muscle-ups<br />1-minute L-sit hold<br class="Apple-interchange-newline" />Kyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-72453710839338206562019-10-19T11:00:00.001-07:002019-10-19T11:00:23.128-07:00WOD 101519<h2>
Tuesday</h2>
<br />
<h3>
<i>"Child's Play"</i></h3>
<br /><div>
3 Rounds:<br />15 Deadlifts (205/145)<br />20 Dumbell Front Squats (50's/35's)<br />80 Double-Unders<br /></div>
Kyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-90384407660873193692019-10-19T10:57:00.002-07:002019-10-19T10:57:33.682-07:00WOD 121419<h2>
Monday</h2>
<br />
<h3>
5 rounds for time of:</h3>
<br />50 double-unders<br />20 sumo deadlift high pulls<br />20 AbMat anchored sit-ups<br />20-cal. row<br /><br /><i>♀ 55 lb. ♂ 75 lb.</i>Kyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-55047401970271691522019-10-19T10:54:00.000-07:002019-10-19T10:54:31.387-07:00WOD 121319<h2>
Sunday</h2>
<br />
<h3>
4 rounds of Tabata: </h3>
<div>
<br />
row or jump rope<br />
<br />
Choose one, or mix and match.</div>
<div>
<i><br /></i></div>
<div>
<i>Rest 5 minutes between rounds.</i></div>
Kyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-66913234697844904942019-10-12T14:02:00.005-07:002019-10-12T14:02:58.545-07:00WOD 101219<h2>
Saturday</h2>
<br />
<h3>
<i>"Mind Control"</i></h3>
<br /><div>
7 Rounds:<br />7 Toes to Bar<br />7 Front Squats<br />200 Meter Run<br /><br /><i>Pounds - 135/95</i></div>
Kyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-41309028304580493602019-10-12T13:59:00.004-07:002019-10-12T14:01:09.528-07:00WOD 101119 - Open Workout 20.1<h2>
Friday </h2>
<br />
<h3>
"Open 20.1"</h3>
<br />
<div>
10 Rounds:<br />
8 Ground to Overhead (65/95)<br />
10 Bar-Facing Burpees</div>
<div>
<i><br /></i>
<i>*15:00 Time Cap</i></div>
Kyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-63880714503240319142019-10-12T13:56:00.000-07:002019-10-12T13:56:25.443-07:00WOD 101019<h2>
Thursday</h2>
<h3>
<br /></h3>
<h3>
SLIPS Practice</h3>
<br />
12 minutes of stretching<br />12 minutes of L-sit practice<br />12 minutes of handstand practice<br />12 minutes of plank practice<br />12 minutes of scales practiceKyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-58853848055010699662019-10-09T09:32:00.002-07:002019-10-09T09:32:56.064-07:00WOD 100919<h2>
Wednesday</h2>
<br />
<h3>
Row 5,000 meters</h3>
Kyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-8812027020158949562019-10-09T09:30:00.000-07:002019-10-09T09:30:13.810-07:00WOD 100819<h2>
Tuesday</h2>
<br />
<h3>
<i>"Breakfast Club"</i></h3>
<br /><div>
5 Rounds of AMRAP 1:30:<br />25 Double Unders, 6 Deadlifts (225/155#) (102.5/70kg)<br />25 Double Unders, Max Strict HSPU in Time Remaining<br />Rest 30 Seconds Between Rounds.</div>
Kyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-61037104578885917292019-10-06T19:10:00.001-07:002019-10-09T09:30:30.791-07:00WOD 100719<h2>
Monday</h2>
<br />
<div>
<h3>
<i>"Rug Mouse"</i></h3>
</div>
<div>
<br />
20 Minute Row</div>
<div>
*On the 0:00, 4:00, 8:00, 12:00 and 16:00:<br />
8 Chest to Bar Pull-ups<br />
8 Burpee Box Jump Overs (24/20)<br />
50' Double Dumbbell Front Rack Walking Lunge (50's/35's)</div>
Kyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-80537178137900616412019-10-06T19:07:00.002-07:002019-10-06T19:07:25.941-07:00WOD 100610<h2>
Sunday</h2>
<br /><h3>
2 rounds for time of:</h3>
<br />75 kettlebell swings<br />50 GHD sit-ups<br />Row 1,000 m<br /><br /><i>♀ 16 kg ♂ 20 kg</i><br />Kyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0tag:blogger.com,1999:blog-1573325173135058378.post-83206873878994530402019-10-06T19:05:00.001-07:002019-10-06T19:05:12.350-07:00WOD 100519<h2>
Saturday</h2>
<br />
<h3>
<i>"Adderall"</i></h3>
<br /><div>
AMRAP 10:<br />1 Mile Run<br />Max Clean and Jerks (135/95)<br /><br />Rest 3 Minutes<br /><br />AMRAP 7:<br />800 Meter Run<br />Max Power Snatches (115/85)<br /><br />Rest 3 Minutes<br /><br />AMRAP 4:<br />400 Meter Run<br />Max Thrusters (95/65)</div>
Kyle Allenhttp://www.blogger.com/profile/03324057892438379771noreply@blogger.com0