Thursday, March 26, 2015
With a 16 minute clock –
Row 2K
Then with the time remaining, AMRAP of:
20 KB swings (70#/55#)
20 Sit ups
Wednesday, March 25, 2015
Strength
Press
Conditioning
5 Rounds for time of:
7 Strict pull ups
14 Back squats (185#/130#)
Run 200
Tuesday, March 24, 2015
Strength
Squat
Conditioning
“AIR FORCE”
For time:
20 Thrusters (95#/65#)
20 SDHP (95#/65#)
20 Push jerks (95#/65#)
20 Overhead squats (95#/65#)
20 Front squats (95#/65#)
Every minute on the minute perform 4 burpees
♦ compare to 06/22/14 ♦
Saturday, March 21, 2015
CrossFit Open WOD 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Thursday, March 19, 2015
For Time:
Row 1,000m
100 KB swings (55#/35#)
100 Box jumps (24″/20″)
Run 1 mile
♦ compare to 4/5/12 ♦
Wednesday, March 18, 2015
Strength
Press
Conditioning
For time:
20 Front rack lunges (95#/65#)
20 Push ups
1 Rope climb
16 Front rack lunges (95#/65#)
16 Push ups
2 Rope climb
12 Front rack lungess (95#/65#)
12 Push ups
3 Rope climb
♦ compare to 6/24/14 ♦
Tuesday, March 17, 2015
Strength
Squat
Conditioning
21 Calorie row
21 Lateral bar hop burpees
21 Deadlift (275#/185#)
21 Lateral bar hop burpees
21 Calorie row
