Thursday, March 27, 2014

Dips

For Time:

50 Ring Dips
50 Squat Cleans (115/75)
50 Ring Dips




Get Inverted

Set a clock for 9 minutes:

2 minutes of Burpees
2 minutes of Toes to Bar
2 minutes of Inverted Burpees
1 minute of Burpees
1 minute of Toes to Bar
1 minute of Inverted Burpees



Wednesday, March 26, 2014

L-Yeah!

For Time:

50 L Pull-ups
50 Squat Cleans (115/75)
50 L Pull-ups




CrossFit Open WOD 14.4

AMRAP in 14 minutes:

60 Calorie Row
50 Toes to Bar
40 Wall Ball Shots
30 Cleans (135/95)
20 Muscle-ups
repeat until time runs out...





Friday, March 21, 2014

PRs

March 19, 2014

PR on these events:
1RM Front Squat
1 Mile Run
HSPU





3rd Annual Barfing Fran

March 17, 2014
Happy St. Patrick's Day!


Barfing Fran

For Time:

21 Thrusters (95/65)
21 Pull-ups
Chug a Guinness
15 Thrusters
15 Pull-ups
Chug a Guinness
9 Thrusters
9 Pull-ups
Chug a Guinness







CrossFit Open WOD 14.3

March 14, 2014

Open WOD 14.3

Complete as many reps as possible in 8 minutes of:

10 Deadlifts (135/95)
15 box jumps (20in/24in)
15 Deadlifts (185/135)
15 box jumps (20in/24in)
20 Deadlifts (225/155)
15 box jumps (20in/24in)
25 Deadlifts (275/185)
15 box jumps (20in/24in)
30 Deadlifts (315/205)
15 box jumps (20in/24in)
35 Deadlifts (365/225)
15 box jumps (20in/24in)





Sit Ups and KB Swings

March 10, 2014

50 Russian KB Swings (53/35)
100 Sit Ups
100 Russian KB Swings (53/35)
50 Sit Ups
150 Russian KB Swings (53/35
25 Sit Ups





Thursday, March 13, 2014

CrossFit Open WOD 14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   95-lb. overhead squats, 10 reps
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   95-lb. overhead squats, 12 reps
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   95-lb. overhead squats, 14 reps
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.



Beach Gymnastics

Thursday, March 6, 2014

Strict Muscle-ups

3 Rounds for Time:

5 Strict Muscle-ups
10 Strict Handstand Push-ups
15 Pistols (L + R = 1)







Wednesday, March 5, 2014

One L of of a Workout

AMRAP in 20 minutes:

21 True Push-ups
21 L Pull-ups







Fiddy

2 Rounds for Time:

50 Jumping Pull-ups
50 Burpees
50 Box Jumps
50 Double Unders
50 SDHP
50 Wall Ball Shots