Workout Of the Day

Saturday, October 22, 2016

“Nancy”

5 Rounds for time of:

Run 400m

15 Overhead squats (95#/65#)

♦ compare to 05/03/15 ♦

Friday, October 21, 2016

Rest / Make-up / Mobility

Thursday, October 20, 2016

21-15-9 reps for time of:

Thruster (95#/65#)

Front squat (95#/65#)

Wall ball (20#/14#)

♦ compare to 05/15/16 ♦

Wednesday, October 19, 2016

AMRAP in 12 minutes of:

2 Rope climbs

6 Deadlift (275#/185#)

9 Box jumps (24″/20″)

Tuesday, October 18, 2016

For time:

Row 500m

-THEN-

30 Push jerks (155#/105#)

-THEN-

Row 500m

* perform 25 sit-ups every time the bar is dropped

Monday, October 17, 2016

Rest / Make-up / Mobility

Sunday, October 16, 2016

For time:

100 Double unders

-THEN-

9-15-21 reps of:

Hang squat cleans (135#/95#)

Chest to bar pull ups

Saturday, October 15, 2016

Good Luck Kristin & Mel!

5 Rounds for time of:

400m Run

8 Toes to bar

12 Two push up burpees

8 Toes to bar

Friday, October 14, 2016

Rest / Make-up / Mobility

Thursday, October 13, 2016

Skill / Strength

 Split Jerk

Conditioning

CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:

 5 Shoulder to overhead (115#/75#)

 10 Deadlift (115#/75#)

15 Box jumps (24″/20″)