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.

Friday 20140321

Warm up: basic (run)
WOD: 3 rounds of:
20 Romanian Dead lifts @ 115/75#
10 Box jumps @ 30/24"
20 SDHP @ 115/75#
10 Ring dips

Thursday 20140320

Warm up: Basic (row)
Skill/Strength: 10 rope climbs
WOD: 10 Min AMRAP
150m row @ 7 resistance
15 wallball shots @ 20/12#
 

Wednesday 20140319

Warm up: basic (run)
WOD: 12 min AMRAP
3 Forward rolls
7 Snatches @ 135/95# (f)

Tuesday 20140318

Warm up: Basic (row)
WOD: 5 rounds of:
20 Spider-man Push ups (l/r=1)
10 Front Squats @ 135#

Monday 20140317

Warm up: Basic (run)
WOD: Complete for time
50 pull ups
40 push press @ 115#
30 KB swings @ 53#
20 T2B
10 Muscle ups

Friday 20140314

Warm up: basic (row)
Workout 14.3
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Thursday 20140313

Warm up: basic (run)
WOD: 10 min EMOTM
15 Diamond push ups
10 Double crunch sit ups

Wednesday 20140312

Warm up: basic ( jumorope)
WOD: 5 rounds of:
400m run
10 squat thrusters @ 135#

Friday 20140306

Workout 14.2

For as long as possible:
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

Thursday 20140306

Warm up: Basic (jumprope)
Skill/Strength: 100 Sprinter toe touches
WOD: 21-15-9-5
Deadlifts @ 205/145#
Burpee Chin ups (underhand grip)

 

Wednesday 20140305

Warm up: Basic (jumprope)
WOD: 4 rounds of
500m row
5 bench press @ 90% of 1rep max

Tuesday 20140304

Warm up: Basic ( row)
WOD: 10 min AMRAP
5 Strict Pull ups (overhand)
2 clean and jerks @ bodyweight

Monday 20140303

Warm up: Basic (run)
WOD: 30-20-10
box jumps @ 30/24"
c2f push ups
overhead squat @ 75/45#