Wednesday, March 11, 2015
Strength
Press
Conditioning
For time:
Run 200m
30 Shoulder to overhead (155#/105#)
Run 200m every time you drop the bar
Tuesday, March 10, 2015
Strength
Squat
Conditioning
3 Rounds for time of:
600m Run
21 KB swings (55#/35#)
12 Box jumps (30″/24″)
Saturday, March 7, 2015
CrossFit Open WOD 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
Thursday, March 5, 2015
7:45pm Session cancelled tonight
Conditioning
“The Ghost”
6 Rounds for total reps of each:
1 Minute max calorie row
1 Minute max burpees
1 Minute max double unders
1 Minute rest
♦ compare to 2/3/15 ♦
Wednesday, March 4, 2015
Strength
Press
Conditioning
21-18-15-12-9-6 reps of:
100ft. Walking lunge
Pull ups
Sit ups
♦ compare to 12/15/13 ♦
Tuesday, March 3, 2015
Strength
Squat
Conditioning
For time:
10 Thrusters (135#/95#)
50 Double unders
8 Thrusters (135#/95#)
40 Double unders
6 Thrusters (135#/95#)
30 Double unders
4 Thrusters (135#/95#)
20 Double unders
2 Thrusters (135#/95#)
10 Double unders
