20160331

THROWBACK THEURSDAY!!! Go back to 20140702 and try and hit a new PR

Tuesday 20160330

Warm up: 500 meter row, 40 air squats, 30 push ups, 20 over/unders(with resistant band)
     WOD:  10 minute AMRAP
                   7 ring dips
                  10 overhead squats (75/55lbs)

Monday 20160329

Warm up: 400 meter run, 30 over/unders, 20 second bar hang, 10 GHD sit ups
       Skill: Find max of unbroken pull ups
     WOD: 20 minute AMRAP
                 30 abmat sit ups
                 25feet kettlebell farmers carry lunges (35/15lbs)
                 10 Turkish get ups at 35/15lbs (L+R=2)
                 25ft farmers carry lunges 

Friday 20160325

Warm  up: 500m row, 25 air squats,  15 sit up to push ups, 5 Burpee Bar hop squat thrusters  @ 45#
WOD :  Crossfit Open 16.5
14.5 throwback
21-18-15-12-9-6-3
Squat thrusters @ 95#
Bar facing burpees

Wednesday 20160323

Warm up :  500m row, 40 abmats,  30 split jump lunges
WOD : 20 min EMOTM
ODD -  3 Front rack lunges @ 75/45# (l+r=1)
EVEN - 6 K2E

Tuesday 20160322

Warm up: 500 meter row, 25 air squats, 25 over/ unders, 25 abmat sit ups
     WOD: 1 UP TO 10
                 Power snatch 95/65lbs
                 GHD sit ups

Friday 20160318

Warm up :  500m row,  25 air squats,  15 burpees,  10 T2B
WOD : Crossfit Open  16.4
13 min AMRAP
55 Deadlifts @ 225/155#
55 wallballs @ 20/14# @ 10/9'
55 calorie row
55 HSPU

Thursday 20160317

Warm up : 500m row, 40 push ups,  30 air squats, 20 over / unders
WOD : 12 min AMRAP
12 DB Squat thrusters @ 25/15#
50m waiters carry @ 25/15#
3 Clean and press @ 75% body weight

Wednesday 20160316

Warm up : 400m run,  20 GHDs,  20 burpees,

WOD : 3 rounds of
20 Abmat sit ups
20 HRPU
20 Box jumps @ 24/20"
20 Pull-ups

Friday 20160311

Warm up :  500m row,  50 over/ unders, 15 C2B pull ups,  15 ring dips
WOD : 2016 open  16.3
7 min AMRAP
10 Snatches @ 75/45#
3 bar muscle ups

Tuesday 20160315

Warm up : 400m run,  30 abmat sit ups,  20 HRPU, 100 single jump ropes
WOD: 4 rounds of
800m run
80 DU
10 HSPU

Thursday 20160310

Warm up :  500m row,  25 abmat sit ups,  20 over/ unders, 15 ring dips
Skill:  5 x 20 second deep overhead squat holds @ 45/30#
WOD: CFT
30 GHD medball toss @ 20/14#
20m Crab walk
10 Overhead squats @ 115/85#
20m Crab walk
30 Pull ups

Wednesday 20160309

Warm up : 400m run, 20 KB SDHP @ 53/35#, 20 Over/unders, 20 GHDSs
WOD : 10min AMRAP
10 GTO @ 75/50#
10 Calorie Row

Tuesday 20160308

Warm up : 400m run, 20 HR push ups, 10 static pull ups
WOD : 21-15-9-6 (increasing wt)
C2B pull ups
Bench press @ 95/115/135/155#

Monday 20160307

Warm up : 500m row, 50 KB squats @ 53/35#,  50 Double unders
25 shrugs @ 95/45#
WOD : 15. Min  AMRAP
5 Deadlifts @ 185/135#
10 Burpee Box Jumps @ 30/24"

Friday 20160304

Warm up: 100 jump ropes,  25 GHDs,  25 over / unders,  25 air squats
WOD : 2016 Open  16.2 Scaled

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 hanging knee raises
  50 single-unders
  15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

Thursday 20160303

Warm up : 500m row, 25 air squats, 25 over/unders
WOD : 8 Rounds of
6 Squat thrusters @ 95/50#
12 Wallball shots @ 20/14#
25 Double unders *

*50 singles plus 25 bar hops

Wednesday 20160302

Warm up : 500m row,  25 push ups, 25 abmats,  25 split jump lunges
WOD : 12 min AMRAP
6 GHDs
200m sprint

Tuesday 20160301

Warm up : 400m run, 30 abmats, 20 hip extentions,  10 burpees
WOD :  6 rds of
250m row
15 HR push ups