Sunday, March 1, 2015
Conditioning
Alternating with a partner for time:
Row 100m-200m-300m-400m-500m-400m-300m-200m-100m
Strength
Squat
Press
Saturday, February 28, 2015
CrossFit Open WOD 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps
WOD 15.1A
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
Wednesday, February 25, 2015
Strength
Squat
Conditioning
For time:
10 Muscle ups
Rest 1 minute
30 Clean & jerk (135#/95#)
Rest 1 minute
100 Double unders
Tuesday, February 24, 2015
CrossFit Open WOD 14.4
AMRAP in 14 minutes of:
60 Calorie row
50 Toes to bar
40 Wall ball (20#/14#)
30 Cleans (135#/95#)
20 Muscle ups
Sunday, February 22, 2015
Strength
Squat
Conditioning
AMRAP in 12 minutes increasing the reps following the pattern below:
2 Deadlift (225#/155#)
10 Double unders
4 Deadlift (225#/155#)
20 Double unders
6 Deadlift (225#/155#)
30 Double unders
8 Deadlift (225#/155#)
40 Double unders …
Saturday, February 21, 2015
For time:
Row 1,000m
-THEN-
3 Rounds of:
15 Box jumps (30″/24″)
30 KB swings (70#/55#)
5 Rope climbs
