Workout Of the Day

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#)

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.

Monday, March 24, 2014

Rest / Make-up 14.4 / Mobility

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