Tuesday 20140401

Rest Day

APRIL FOOLS

Warm up: basic (jumprope)
Stretch: shoulders
WOD: 4 rounds of:
10 HSPU
2 Rope Climbs @ 15FT**

**If you don't have a rope, or can't make that climb,
do 15 Alternating grip pull ups as a sub.
 

Monday 20140331

Workout 14.5
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees
Post time to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.
Top male and female scores will receive $2,014.

Friday 20140328

warm up: basic (row)
Stretch: quads
Skill/Strength: 1 minute AMRAP -
 45# barbell back squat w/ hop
WOD:  'ELI'   
CFT: 800m row
25m bear crawl
40 C2F push ups
40 Double crunch sit ups
25m bear crawl
800m run
25m bear crawl
40 C2F push ups
40 Double crunch sit ups
25m bear crawl
800m run

 

Thursday 20140327

Warm up: Basic (jumprope)
Stretch: shoulders
WOD: complete for time:
50 DU
40 barbell press @ 75/45#
50 DU
30 barbell press @ 95/55#
50 DU
20  barbell press @ 115/75#
50 DU
10 barbell press @ 135/95#

Wednesday 20140326

Warm up: Basic (run)
Skill/Strength: 1-1-1 bench press max
Stretch: lower back
WOD: 21-15-9
Burpee pull ups
GHD Sit ups

Tuesday 20140325

Warm up: Basic (run)
Stretch: hamstrings/shoulders/back
WOD: 5 rounds of:
20 KB Squats @ 53/35#
 (weight must contact ground during squat)
10 ea Single arm KB Snatch  @ 53/35#
 (hang snatches are exceptable)
20 KB Swings @ 53/35#
 (American- KB must be overhead with arms locked out)
 

Monday 20140324

Workout 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Post reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.
Top male and female scores will receive $2,014.