20150331

Warm up: 800m run,  50m Overhead (pvc) walking lunges, 50m backwards
lunges
WOD: 15min AMRAP
15 Abmat sit ups
10 K2E
5  Overhead Squats @ 95/55#

Monday 20150330

Warm up: 400m run, 30 push ups,  20 GHDs,
10 burpees
WOD: 3 rounds of
200m run
15 front squats @ 115/ 85#
10 pull ups

Friday 20150327

Warm up: 400m run,  30 push press at 45#, 20 air squats,
10 burpees
WOD: Open 15.5

27-21-15-9 reps for time of:

Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Thursday 20150326

Warm up:500m row, 10 push ups , 10 ghds
WOD: 10min AMRAP
5 pull ups
5 push press at 135/95#

Tuesday 20150324

Warm up: 800m run,  40 split jump lunges,  20 dumbbell press
@ 25/15#
WOD: 12 min AMRAP
250m Row
15 Box jumps @ 24/20"
5  Squat thrusters @ 135/85#

Monday 20150323

Warm up: 400m run,  30 push ups,  20 sit ups,  10 burpees
WOD: complete for time
100 C2F push ups
100 Sit ups
100 Romanian deadlifts @ 95/55#

You must finish the exercises in order.
if you don't have a barbell, find something and
do the straight leg deadlifts. 

Friday 20150320

Warm up: basic (row)
WOD: 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Thursday 20150319

Warm up: basic (jumprope)
WOD: complete for time
1000m row
100m walking lunges
1 mile run

Wednesday 20150318

Warm up: 400m run,  20 sit ups- to - push ups,
Skill: 20 split jerks @ 95/45#
WOD: 10 down to 1
Pull ups
Hang Snatches @ 115/75#

Tuesday 20150317

Warm up: 500m row,  50 air squats,  50 Double unders
WOD: 5-4-3-2-1
DHSPU
Front Squats @ bodyweight

Monday 20150316

Warm up: 500m row,  25 push ups, 25 sit ups
WOD: 3 rounds of
400m run
30 c2f push ups
20 GHDs
10 Box jump overs @ 24/20"

Friday 20150313

Workout 15.3

14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9'

Thursday 20150312

Warm up: 400m run, 20 push ups,  10 Curtis
P's @ 95#
WOD: CFT 50-40-30-20-10
50 Burpees
 800m run
40 Burpees
 4 x 50m Alligator walk
30 Burpees
 3 x 50m duffle bag shuffle 50#
20 Burpees
 2 x 50m Farmers carry @ 53/35#
10 Burpees

*40,30,20 break up burpees as needed

Wednesday 20150311

Warm up: 500m row,  25 lunges,  25 GHDs,  25 box
jumps @ 24/20"
WOD: "Annie"
50-40-30-20-10
Double unders
Sit ups

*if you are fluent in DUs, pull a double and
go back up the ladder.

Tuesday 20150310

Warm up: 400m run,  30 push ups, 20 GHDs,  10
burpees
WOD: 50-40-30-20-10
Wallball shots @ 20/12#
Deadlifts @ 165/115#

Friday 20150306

WORKOUT 15.2

Every 3 minutes for as long as possible complete:

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 until you fail to complete both rounds

Check games.crossfit.com to get scaled variations.

Thursday 20150305

Warm up: 20 min AMRAP
5 push ups, 10 sit ups, 15 air squats

WOD: Ascending rep 12 AMRAP
1 ring muscle up
1 HSPU
1 overhead squat @ 75/30#

Then 2,2,2
Then 3,3,3 etc.

• scale for muscle ups is 1 c2b pull up and 1 ring dip

Score is total reps

Wednesday 20150304

Warm up: 800m run, 40 push ups,  20 lunges (l+r=1)
WOD: SEALFIT 10 min AMRAP
250m Row
5 Curtis P's @ 95/50#

*Ranger Shorts if you got'em

Tuesday 20150303

Warm up: 500m row,  50 over/unders, 25 air squats
WOD: 5 rounds of
50 Double unders**
10 Squat thrusters @ 95/45#

**if you do singles it's 100 singles and 50 bar hops.
Work on double unders!

Monday 20150302

Warm up: 400m run,  20 sit-up to push ups
WOD: complete as many rounds as you can in 12 minutes
21-15-9
C2F HR Push ups
Abmat sit ups

18-12-6
Burpees
Double Crunch sit ups

15-9-3
HR Burpees
GHDs

HR= hand release