Tuesday, March 27, 2018
100 Bench press (135#/95#) for time.
Run 400m every time you rack the bar.
♦ compare to 07/20/17 ♦
Strict Muscle-up workshop today at 9:30
Sunday, March 25, 2018
4 Rounds with a partner for time:
800m Run
15 KB swing (70#/53#)
200 Double unders
Saturday, March 24, 2018
2018 CrossFit Games Open WOD 18.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters (100#/65#)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100#/65#)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100#/65#)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100#/65#)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100#/65#)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100#/65#)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100#/65#)
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Thursday, March 22, 2018
EMOM for 30 minutes of:
15 Dumbbell thrusters (50#/35#)
10 Burpee box jump overs (24″/20″)
1 Rope climb
Wednesday, March 21, 2018
For time:
50 Calorie assault bike
1,500m Row
30 Calorie assault bike
1,000m Row
15 Calorie assault bike
500m Row
Tuesday, March 20, 2018
For time:
10 Squat snatch (135#/95#)
– Rest 5 minutes –
15 Squat snatch (105#/80#)
– Rest 5 minutes –
20 Squat snatch (95#/65#)
Sunday, March 18, 2018
For time:
50 Sit ups
50 Squats
10 CTB pull ups
40 Sit ups
40 Squats
10 CTB pull ups
30 Sit ups
30 Squats
10 CTB pull ups
20 Sit ups
20 Squats
10 CTB pull ups
10 Sit ups
10 Squats
10 CTB pull ups
