Tuesday, March 17, 2015

CrossFit Open WOD 15.3

AMRAP in 14 min:

7 Muscle ups
50 Wall Ball Shots
100 Double Unders






Partner Workout Wednesday

AMRAP in 12 minutes:

1 Deadlift (85/55)
1 Hang Clean (85/55)
1 Thruster (85/55)
1 Bar Hopping Burpee
then your partner does the same
then 2 reps of each, 3 reps, 4 reps, 5 reps, then back to 1,2,3,4,5,1,2…




Friday, March 13, 2015

Jump Throughs on Parallettes

AMRAP in 20 minutes:

5 Snatch Balance (65/45)
10 Ring Push-ups
15 Jump Throughs on the Parallettes




75 Front Squats at Bodyweight

75 Front Squats (Bodyweight)

*every time you set down the bar you must row 250 meters





Thursday, March 12, 2015

Winter Wonderful Workout

AMRow in 30 minutes:

Carry rower, 25 pound weight plate and jump rope to lower parking lot
then….

One athlete Jumping Rope
One athlete Holding 25 pounds Overhead
One athlete Rowing for Meters
One athlete Sitting in a Sled
One athletes Pushing a Sled







Wednesday, March 11, 2015

CrossFit Open 15.2

From 0-3 minutes complete:

2 rounds of 
10 Overhead Squats (95/65)
10 Chest to Bar Pull-ups

Then from 3-6 minutes complete: 

2 rounds of 
12 Overhead Squats (95/65)
12 Chest to Bar Pull-ups

Then from 6-9 minutes complete:

2 rounds of
14 Overhead Squats (95/65)
14 Chest to Bar Pull-ups

Continue this until you are unable to finish the reps in the time allowed





Split Jerk

Split Jerk

5-4-3-2-1-1-1