Warm up : 500m row, 25 shrugs @ 135#, 15 pull ups,
WOD : 4 rds of
*7 hang cleans @ 135/85#
25m farmers carry @ 45/25# plates
7 Deadlifts @ 225/135#
*Unbroken, one burpee for each hang clean remaining if you break and drop weights. And you must start each clean from a full extended position.
Monday, February 29, 2016
Friday, February 26, 2016
Friday 20160226
Crossfit Open 16.1
20minute AMRAP
25feet overhead walking lunges (95/65lbs)
8 C2B pull ups
25feet overhead walking lunges (95/65lbs)
8 bar facing burpees
20minute AMRAP
25feet overhead walking lunges (95/65lbs)
8 C2B pull ups
25feet overhead walking lunges (95/65lbs)
8 bar facing burpees
Thursday, February 25, 2016
Thursday 20160225
Warm up: 500m row, 25 abmat sit ups, 25 over/unders
WOD: 4 rounds
16 hollow rocks
12 bent over rows (75/45lbs)
8 weighted pull ups (30/20lbs)
WOD: 4 rounds
16 hollow rocks
12 bent over rows (75/45lbs)
8 weighted pull ups (30/20lbs)
20160224
Warm up: 500m run, 25 shoulder shrugs at 45lbs, 25 push ups, 25 air squats
WOD: 8 minute cap
10 clean and jerks at 95lbs
10 clean and jerks at 115lbs
10 clean and jerks at 135lbs
THEN for the remainder of the time perform front squats at 135lbs
Post how many completed front squats
WOD: 8 minute cap
10 clean and jerks at 95lbs
10 clean and jerks at 115lbs
10 clean and jerks at 135lbs
THEN for the remainder of the time perform front squats at 135lbs
Post how many completed front squats
Tuesday, February 23, 2016
Tuesday 20160223
Warm up : 500m row, 25 over / unders, 25 push ups, 15 pull ups, 15 ring dips
WOD : 15 min AMRAP
12 KB swings @ 53 / 35#
9 Burpees
6 MU
WOD : 15 min AMRAP
12 KB swings @ 53 / 35#
9 Burpees
6 MU
Monday, February 22, 2016
Monday 20160222
Warm up : 25 over/unders, 15 shrugs @ 225/155#, 50 Double unders
WOD : 10min EMOTM
3 Hang snatches @ 95/55#
WOD : 10min EMOTM
3 Hang snatches @ 95/55#
Sunday, February 21, 2016
Friday 20160219
Warm up: 500m row, 25 push ups, 25 air squats
WOD : 12 min AMRAP
3 Bench press @ 135/85#
6 Squat thrusters @ 95/65#
9 Calorie row
WOD : 12 min AMRAP
3 Bench press @ 135/85#
6 Squat thrusters @ 95/65#
9 Calorie row
Thursday, February 18, 2016
Thursday 20160218
Warm up : 400m run, 40 over/ unders, 10 weighed pull ups
WOD : 15 min AMRAP
50 Double unders
10 C2B pull ups
5 Deadlift @ 185#
WOD : 15 min AMRAP
50 Double unders
10 C2B pull ups
5 Deadlift @ 185#
Wednesday, February 17, 2016
Wednesday 20160217
Warm up : 100 jump ropes ( 50 DU if skilled), 30 push ups, 30 air squats
Skill: tabata handstand
WOD : 5 Rounds of
400m run
20 air squats
5 wall climbs
Skill: tabata handstand
WOD : 5 Rounds of
400m run
20 air squats
5 wall climbs
Tuesday 20160216
Warm up : 500m row, 25 abmat sit ups, 15 static pull ups
WOD : 12 min AMRAP
10 GHDS
15 K2E
WOD : 12 min AMRAP
10 GHDS
15 K2E
Monday, February 15, 2016
Monday 20160215
Warm up : 400m run, 20 burpees, 10 static pull ups
WOD : 6 rds of
3 SDHP @ 115/85#
9 Thrusters @ 115/85#
WOD : 6 rds of
3 SDHP @ 115/85#
9 Thrusters @ 115/85#
Friday, February 12, 2016
Friday 20160212
Warm up: 400m run, 20 abmats, 20 burpees
WOD: CFT
800m run
20 pull ups
800m row
20 ring dips
800m run
20 GHDs
800m row
20 Muscle ups
WOD: CFT
800m run
20 pull ups
800m row
20 ring dips
800m run
20 GHDs
800m row
20 Muscle ups
Thursday, February 11, 2016
Thursday 20160211
Warm up : 500m row, 50 DU, 10 medball clean squats
WOD : 15 min AMRAP
15 calorie row
7 box jump overs @ 24/20"
3 squat cleans @ 135/95#
WOD : 15 min AMRAP
15 calorie row
7 box jump overs @ 24/20"
3 squat cleans @ 135/95#
Wednesday, February 10, 2016
Wednesday 20160210
Warm up : 800m run, 40 air squats, 20 hand release
Push ups
WOD : 9 min AMRAP
3 ring dips
6 dumbbell push press @ 25/15#
9 wallball shots to a 9ft target @ 20/14#
Push ups
WOD : 9 min AMRAP
3 ring dips
6 dumbbell push press @ 25/15#
9 wallball shots to a 9ft target @ 20/14#
Monday, February 8, 2016
Tuesday 20160209
Warm up: 500m row, 30 split jump lunges, 20 over/unders, 20 overhead pvc pipe squats
WOD : 5 rounds of :
5 Hang clean split jerks @ 95/50#
5 HSPU
10 Hang Snatch Squats @ 95/50#
50 Double unders
WOD : 5 rounds of :
5 Hang clean split jerks @ 95/50#
5 HSPU
10 Hang Snatch Squats @ 95/50#
50 Double unders
Monday 20160208
Warm up : 400m run, 20 push ups, 20 abmat sit ups
WOD : 4 rounds of
800m run
40 sprinter toe touches (l+r=2)
10 - 8 count push ups (burpees with 2 push ups)
WOD : 4 rounds of
800m run
40 sprinter toe touches (l+r=2)
10 - 8 count push ups (burpees with 2 push ups)
Friday, February 5, 2016
Friday 20160205
Warm up : 500m row, 25 push ups, 25 overhead (pvc) squats
WOD : Master's Chipper from 2015 Games
For time:
10 Deadlits @ 275/255/185#
20 Pull-ups
30 Box jumps @ 24/20#
40 Kettlebell swings @ 53/35#
50 Double-unders
40 Kettlebell swings
30 Box jumps
20 Pull-ups
10 Deadlits
WOD : Master's Chipper from 2015 Games
For time:
10 Deadlits @ 275/255/185#
20 Pull-ups
30 Box jumps @ 24/20#
40 Kettlebell swings @ 53/35#
50 Double-unders
40 Kettlebell swings
30 Box jumps
20 Pull-ups
10 Deadlits
Wednesday, February 3, 2016
Thursday 20160204
THROWBACK THURSDAY
(SEE 20130412)
Warm up: 500M Row, 25 over/unders , 25 air squats
Stretch: legs
WOD: complete for time:
95# (barbell) squat thrusters, 21 reps
400m run with 20# medball
115# squat thrusters, 15 reps
400m run with 20# medball
135# squat thrusters, 9 reps
400m run with 20# medball
(SEE 20130412)
Warm up: 500M Row, 25 over/unders , 25 air squats
Stretch: legs
WOD: complete for time:
95# (barbell) squat thrusters, 21 reps
400m run with 20# medball
115# squat thrusters, 15 reps
400m run with 20# medball
135# squat thrusters, 9 reps
400m run with 20# medball
Tuesday, February 2, 2016
Wednesday 20160203
Warm up : 50 push ups,
Skill : 10 min to find deadlift 1 rep max
WOD : 10 min AMRAP
250m row
15 bench press @ 95/55#
Skill : 10 min to find deadlift 1 rep max
WOD : 10 min AMRAP
250m row
15 bench press @ 95/55#
20160202
Warm Up: 500 meter row, 25 push ups, 25 air squats, 25 over/unders
WOD 1: EMOTM for 10 minutes
3 push press at 75% bodyweight OR 75% max
Rest for 5 minutes THEN
WOD 2: 10 minute AMRAP
10 GHD sit ups (scaled: abmat sit ups)
15 kettlebell swings (53/35lbs)
WOD 1: EMOTM for 10 minutes
3 push press at 75% bodyweight OR 75% max
Rest for 5 minutes THEN
WOD 2: 10 minute AMRAP
10 GHD sit ups (scaled: abmat sit ups)
15 kettlebell swings (53/35lbs)
Tuesday 20160202
Warm up : 500m row, 20 sit up-to-push ups, 20 over/unders
Skill : 10min EMOTM 3 Push press @ 75% 1 rep max
WOD: 10 min AMRAP
10 GHDS
15 Kettle bell swings @ 53/35#
Skill : 10min EMOTM 3 Push press @ 75% 1 rep max
WOD: 10 min AMRAP
10 GHDS
15 Kettle bell swings @ 53/35#
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