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