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
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
