CrossFit Heavy Lift
Texas Army National Guard, Grand Prairie,TX
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Tuesday, March 31, 2015
20150331
Warm up: 800m run, 50m Overhead (pvc) walking lunges, 50m backwards
lunges
WOD: 15min AMRAP
15 Abmat sit ups
10 K2E
5 Overhead Squats @ 95/55#
Sunday, March 29, 2015
Monday 20150330
Warm up: 400m run, 30 push ups, 20 GHDs,
10 burpees
WOD: 3 rounds of
200m run
15 front squats @ 115/ 85#
10 pull ups
Friday 20150327
Warm up: 400m run, 30 push press at 45#, 20 air squats,
10 burpees
WOD: Open 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
Thursday, March 26, 2015
Thursday 20150326
Warm up:500m row, 10 push ups , 10 ghds
WOD: 10min AMRAP
5 pull ups
5 push press at 135/95#
Tuesday, March 24, 2015
Tuesday 20150324
Warm up: 800m run, 40 split jump lunges, 20 dumbbell press
@ 25/15#
WOD: 12 min AMRAP
250m Row
15 Box jumps @ 24/20"
5 Squat thrusters @ 135/85#
Monday, March 23, 2015
Monday 20150323
Warm up: 400m run, 30 push ups, 20 sit ups, 10 burpees
WOD: complete for time
100 C2F push ups
100 Sit ups
100 Romanian deadlifts @ 95/55#
You must finish the exercises in order.
if you don't have a barbell, find something and
do the straight leg deadlifts.
Sunday, March 22, 2015
Friday 20150320
Warm up: basic (row)
WOD: 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Thursday, March 19, 2015
Thursday 20150319
Warm up: basic (jumprope)
WOD: complete for time
1000m row
100m walking lunges
1 mile run
Wednesday, March 18, 2015
Wednesday 20150318
Warm up: 400m run, 20 sit ups- to - push ups,
Skill: 20 split jerks @ 95/45#
WOD: 10 down to 1
Pull ups
Hang Snatches @ 115/75#
Tuesday 20150317
Warm up: 500m row, 50 air squats, 50 Double unders
WOD: 5-4-3-2-1
DHSPU
Front Squats @ bodyweight
Monday, March 16, 2015
Monday 20150316
Warm up: 500m row, 25 push ups, 25 sit ups
WOD: 3 rounds of
400m run
30 c2f push ups
20 GHDs
10 Box jump overs @ 24/20"
Friday, March 13, 2015
Friday 20150313
Workout 15.3
14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders
M 20-lb. ball to 10’
F 14-lb. ball to 9'
Thursday, March 12, 2015
Thursday 20150312
Warm up: 400m run, 20 push ups, 10 Curtis
P's @ 95#
WOD: CFT 50-40-30-20-10
50 Burpees
800m run
40 Burpees
4 x 50m Alligator walk
30 Burpees
3 x 50m duffle bag shuffle 50#
20 Burpees
2 x 50m Farmers carry @ 53/35#
10 Burpees
*40,30,20 break up burpees as needed
Wednesday, March 11, 2015
Wednesday 20150311
Warm up: 500m row, 25 lunges, 25 GHDs, 25 box
jumps @ 24/20"
WOD: "Annie"
50-40-30-20-10
Double unders
Sit ups
*if you are fluent in DUs, pull a double and
go back up the ladder.
Tuesday, March 10, 2015
Tuesday 20150310
Warm up: 400m run, 30 push ups, 20 GHDs, 10
burpees
WOD: 50-40-30-20-10
Wallball shots @ 20/12#
Deadlifts @ 165/115#
Friday, March 6, 2015
Friday 20150306
WORKOUT 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00 2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00 2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00 2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Check games.crossfit.com to get scaled variations.
Thursday, March 5, 2015
Thursday 20150305
Warm up: 20 min AMRAP
5 push ups, 10 sit ups, 15 air squats
WOD: Ascending rep 12 AMRAP
1 ring muscle up
1 HSPU
1 overhead squat @ 75/30#
Then 2,2,2
Then 3,3,3 etc.
scale for muscle ups is 1 c2b pull up and 1 ring dip
Score is total reps
Wednesday, March 4, 2015
Wednesday 20150304
Warm up: 800m run, 40 push ups, 20 lunges (l+r=1)
WOD: SEALFIT 10 min AMRAP
250m Row
5 Curtis P's @ 95/50#
*Ranger Shorts if you got'em
Tuesday, March 3, 2015
Tuesday 20150303
Warm up: 500m row, 50 over/unders, 25 air squats
WOD: 5 rounds of
50 Double unders**
10 Squat thrusters @ 95/45#
**if you do singles it's 100 singles and 50 bar hops.
Work on double unders!
Sunday, March 1, 2015
Monday 20150302
Warm up: 400m run, 20 sit-up to push ups
WOD: complete as many rounds as you can in 12 minutes
21-15-9
C2F HR Push ups
Abmat sit ups
18-12-6
Burpees
Double Crunch sit ups
15-9-3
HR Burpees
GHDs
HR= hand release
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