Sunday, March 15, 2015
For time:
Run, 7 Pull ups
Run, 7 Pull ups, 7 Burpees
Run, 7 Pull ups, 7 Burpees, 7 Deadlift
Run, 7 Pull ups, 7 Burpees, 7 Deadlift, 7 Hang power cleans
Run, 7 Pull ups, 7 Burpees, 7 Deadlift, 7 Hang power cleans, 7 Push jerk
(The prescribed barbell weight is 135#/95#)
Saturday, March 14, 2015
CrossFit Open WOD 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 Wall ball (20#/14#)
100 double-unders
Thursday, March 12, 2015
For total time:
100 Push ups
EMOM 5 Deadlift (225#/155#)
Rest 5 minutes
50 Alternating weighted pistols (35#/25#)
EMOM 5 Strict pull ups
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.
