THROWBACK THEURSDAY!!! Go back to 20140702 and try and hit a new PR
Wednesday, March 30, 2016
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)
WOD: 10 minute AMRAP
7 ring dips
10 overhead squats (75/55lbs)
Tuesday, March 29, 2016
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
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
Monday, March 28, 2016
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
WOD : Crossfit Open 16.5
14.5 throwback
21-18-15-12-9-6-3
Squat thrusters @ 95#
Bar facing burpees
Wednesday, March 23, 2016
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
WOD : 20 min EMOTM
ODD - 3 Front rack lunges @ 75/45# (l+r=1)
EVEN - 6 K2E
Tuesday, March 22, 2016
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
WOD: 1 UP TO 10
Power snatch 95/65lbs
GHD sit ups
Monday, March 21, 2016
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
WOD : Crossfit Open 16.4
13 min AMRAP
55 Deadlifts @ 225/155#
55 wallballs @ 20/14# @ 10/9'
55 calorie row
55 HSPU
Thursday, March 17, 2016
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
WOD : 12 min AMRAP
12 DB Squat thrusters @ 25/15#
50m waiters carry @ 25/15#
3 Clean and press @ 75% body weight
Tuesday, March 15, 2016
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
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
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
WOD: 4 rounds of
800m run
80 DU
10 HSPU
Thursday, March 10, 2016
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
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, March 9, 2016
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
WOD : 10min AMRAP
10 GTO @ 75/50#
10 Calorie Row
Tuesday, March 8, 2016
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#
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"
25 shrugs @ 95/45#
WOD : 15. Min AMRAP
5 Deadlifts @ 185/135#
10 Burpee Box Jumps @ 30/24"
Sunday, March 6, 2016
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.
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, March 3, 2016
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
WOD : 8 Rounds of
6 Squat thrusters @ 95/50#
12 Wallball shots @ 20/14#
25 Double unders *
*50 singles plus 25 bar hops
Wednesday, March 2, 2016
Wednesday 20160302
Warm up : 500m row, 25 push ups, 25 abmats, 25 split jump lunges
WOD : 12 min AMRAP
6 GHDs
200m sprint
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
WOD : 6 rds of
250m row
15 HR push ups
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