Monday, April 27, 2015

Lifting Ladder

Lift a heavier weight every minute on the minute until failure. Snatch is worth 5 points, Clean and Jerk is 4 points, Clean is 3 points, and a Deadlift is 1 point. 






CrossFit Open 15.5

27,21,15,9 Reps of

Row for Calories
Thrusters (95/65)






Monday, April 20, 2015

High Jumps

6,5,4,3,2,1 Reps of:

Box Jumps (30 inch box)
Muscle-ups
Overhead Squat (135/95)





Thursday, April 2, 2015

Unbroken Double Unders

AMRAP in 8 minutes:

3,6,9,12,15,18….

Unbroken Double Unders
Kettlebell Swings (53/35)




Wednesday, April 1, 2015

CrossFit Open WOD 15.4

AMRAP in 8 minutes:

3 Handstand Push-ups
3 Cleans (185/125)
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
Continue until time is up




Monday, March 30, 2015

Cards @ War

Play WAR with a full deck of cards
Loser must perform the reps of the winners card

Club and Spade= Leg Throwdowns
Heart and Diamond = Push-ups wit plate on back
Ace = One round of Junk Yard Dog






Every Minute…..

EMOTM for 5 minutes:
3 Dead-lifts @ 150% Bodyweight

EMOTM for 5 minutes:
3 Front Squats @125% Bodyweight

EMOTM for 5 minutes:
3 Squat Cleans @ 100% Bodyweight