Tuesday, March 25, 2014
Strength
Squat
Conditioning
“Flight Simulator”
For time:
5 – 10 – 15 – 20 – 25 – 30 – 35 – 40 – 45 – 50 -45 – 40 – 35 – 30 – 25 – 20 – 15 – 10 – 5 reps of:
Unbroken double unders
The rope must come to a complete stop in between sets.
Sunday, March 23, 2014
AMRAP in 18 minutes of:
200m Run
2 Unbroken reps of the complex below with 135#/95# –
1 thruster
2 front rack walking lunges (forward)
1 thruster
2 front rack walking lunges (backward)
Saturday, March 22, 2014
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
Friday, March 21, 2014
Double under seminar tonight 6pm-8pm.
6:30pm session cancelled.
Rest / Mobility / Make-up
Wednesday, March 19, 2014
Strength
Squat
Conditioning
3 Rounds for time of:
20 Hang power cleans (115#/75#)
20 Toes to bar
Rest 1 minute between rounds
Tuesday, March 18, 2014
Strength
Hang snatch
Conditioning
7 Rounds for time of:
15 Wall ball (20#/14#)
10 Burpees
Sunday, March 16, 2014
CrossFit Open WOD 14.3
Complete as many reps as possible in 8 minutes of:
10 Deadlift (135#/95#)
15 Box jumps (24″/20″)
15 Deadlift (185#/135#)
15 Box jumps (24″/20″)
20 Deadlifts (225#/155#)
15 Box jumps (24″/20″)
25 Deadlifts (275#/185#)
15 Box jumps (24″/20″)
30 Deadlifts (315#/205#)
15 Box jumps (24″/20″)
35 Deadlift (365#/225#)
15 Box jumps (24″/20″)
