Friday 20140228

Workout 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
Post rounds and reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.

Thursday 20140227

Warm up: basic ( double unders)
WOD: complete for time:
Run 1 mile
100 double unders
Run 1 mile
100 backward double unders

Wednesday 20140226

Warm up: basic (row)
WOD: 21 -15 -9
Burpees
Squat Thrusters @ 115/75#

Tuesday 20140225

Warm up: (row)
WOD: 12 min AMRAP
10 dumbbell push up rows @ 30/20#
 (push up, row left, row right)
20 k2e
 

Monday 2010224

Warm up: basic (run)
WOD: 7 rounds of
3 - ground-to-overhead @ 135/95#
 ( start with snatches, when you can't snatch do clean and press,
 when you can't do those, do clean and jerks.)
9 - romanian deadlifts @ 135/95#

Friday 20140221

Warm up: basic ( jumprope)
WOD: 6 rounds of:
200m run with 20/12# medball
10 medball diamond push ups
10 medball v-ups

Thursday 20140220

Warm up: (row)
WOD: 10 min AMRAP
5 bodyweight bench press
5 ring dips
25 double unders

Wednesday 20140219

Warm up: Basic (run)
Stretch: Forearms, Shoulders, and Hamstrings
WOD: 5 rounds of:
5 Hang Cleans @ 115/65#
5 Push Press @ 115/65#
5 Hang Clean-Squat Thrusters @ 115/65#

Try and complete each round unbroken,
 that's without releasing the bar until all 15 movements
  are complete.

Tuesday 20140218

Warm up: Basic (jumprope)
WOD: "CINDY"
20 minutes AMRAP:
5 pull ups
10 push ups
15 air squats
 

Monday 20140217

Warm up: Basic (run)
Stretch: shoulders
WOD: complete for time
21 Hand Stand Push Ups
5 Sumo Deadlift High Pulls @ 135/95#
15 HSPU
15 SDHP @ 115/75#
5 HSPU
21 SDHP @ 95/55#

Friday 20140214

HAPPY VALENTINE'S DAY

Warm up: Basic (row)
Stretch: core
WOD: 3 rounds of
10 T2B
20 GHD sit ups
30 KBS @ 35/26#
40 DU
.5 mile run (800m)

Thursday 20140213

Warm up: basic ( run)
Stretch: hamstrings and shoulders
WOD: 15 min EMOTM
1 DL @ 165#
1 Power Clean @ 165#
1 Clean and Press @ 165#

Wednesday 20140212

Warm up: basic (jumprope)
WOD: Bench press 2-2-2-2-2-2
2 rep max, 6 attempts
 

Tuesday 20170211

Warm up: basic (run)
Stretch: everything
WOD: complete as many movements as possible in given time for first two rounds
 And then complete all movements for time.
3 min as far as you can
1 min rest
6 min AMRAP (start from beginning)
2 min rest
Complete all for time
20 push ups
20 dips
20 squat thrusters @ 75/45#
20 pull ups
20 Arnold press @ 35/20#
20 Burpee bar hops
20 snatch squats @ 75/45#
 

Monday 20140210

Warm up Basic (jumprope)
Stretch: legs
WOD: complete for time
400m run
21 front squats @ 95/55#
800m run
15 back squats @ 135/95#
1200 m run
9 front squats @ 185/135#

Friday 20140207

Warm up: Basic (row)
Stretch: shoulders and legs
WOD: 21-15-9-5
dead lift @ 225/165#
push press @ 115/ 75#

 

Thursday 20140206

Warm up: Basic (run)
Stretch: core
WOD: 15 min AMRAP
30 double unders
15 K2E
5 GHD sit ups
 

Wednesday 20140205

Warm up: basic (run)
Stretch: quads, hamstrings, and upper back
WOD: 3 ROUNDS FOR TIME:
30 Box Jumps @ 24/20"
20 Split jump lunges w/ 25/20# dumbbell in hands (10 ea side)
10 chest2bar pull ups

Tuesday 20140204

Warm up: basic (jump rope)
Stretch: chest, shoulders, and legs
WOD: complete for time
Row 1000m
Bench Press/ Power Clean ladder 1 to10 @ Bodyweight
1 BP, 1PC, 2 BP, 2 PC, 3 and 3. and so on
Row 1000m