Workout Of the Day

Friday, April 4, 2014

Rest / Make-up / Mobility

Thursday, April 3, 2014

Volume training

Conditioning

“Heavy, Chest to Bar Helen”

3 Rounds for time of:

Run 400m

21 KB swings (70#/55#)

12 CTB pull ups

Wednesday, April 2, 2014

Strength

Squat

Conditioning

5 Rounds of:

1:00 Max calorie row

1:00 Max Double unders

Rest 1 minute between rounds

Tuesday, April 1, 2014

Skill / Strength

Hang snatch

Conditioning

For time.

5 Rounds of:

1 Snatch grip deadlift + 3 Hang snatch + 5 Overhead squats

Run 200m

-THEN-

Rest 2 minutes

5 Rounds of:

1 Snatch grip deadlift + 3 Hang snatch + 5 Overhead squats

Run 200m

Monday, March 31, 2014

Rest / Make-up 14.5 / Mobility

Sunday, March 30, 2014

CrossFit Open WOD 14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters (95#/65#)
Burpees

Saturday, March 29, 2014

With a 16 minute clock, complete 4 rounds of:

Run 800m

15 Power snatch (75#/55#)

30 Sit ups

-THEN-

As many strict pull ups in the time remaining

Friday, March 28, 2014

Rest / Make-up / Mobility

Thursday, March 27, 2014

Wednesday, March 26, 2014

Skill

Hollow rocks

Conditioning

For time:

40 Burpees

40 KB swings (70#/55#)

30 Burpees

30 KB swings (70#/55#)

20 Burpees

20 KB swings (70#/55#)

10 Burpees

10 KB swings (70#/55#)