Monday, March 31, 2014

140331

WOD
CrossFit Open 14.5
21,18,15,12,9,6,3
Thrusters (95/65)
Bar Facing Burpees

Friday, March 28, 2014

140328

WOD
AMRAP in 12 minutes of:
3 Clean and Jerks
100m Run
6 Toes to Bar

Beg (95/65)
Int   (135/95)
Adv(165/105)

Thursday, March 27, 2014

140327


WOD
1000m Row
750m Row
500m Row
250m Row

Wednesday, March 26, 2014

032614

WOD
5 rounds of:
20 KB Swings (24kg/16kg)
10 Burpee over the box (24/20)

Tuesday, March 25, 2014

032514

WOD
AMRAP in 14 minutes of:
9 Deadlifts
6 Hang Cleans
3 Push Press
15 Double Unders

Beg (95/65)
Int  (135/95)
Adv(155/105)

Monday, March 24, 2014

140324

WOD
CrossFit Open 14.4
AMRAP in 14 minutes of:
60 Cal Row
50 Toes to Bar
40 Wall Ball (20/14)
30 Power Cleans (135/95)
20 Muscle-ups

Friday, March 21, 2014

140321

WOD
AMRAP in 12 minutes of:
10 KB Swings (24kg/16kg)
10 Box Jumps (24"/20")
10 Push-ups

Thursday, March 20, 2014

140320

WOD
3 rounds of:
Every 30 sec for 5 minutes:
1 Snatch Grip Deadlift
1 Hang Snatch
1 Overhead Squat

1 minute rest between rounds
Goal-heaviest weight you can do for a full 5 minute round.

Wednesday, March 19, 2014

140319

WOD
5 rounds of:
200m Run
12 Toes to Bar
10 Push Press

Beg (75/55)
Int   (115/75)
Adv(155/105)

Tuesday, March 18, 2014

140318

WOD
10,9,8,7,6,5,4,3,2,1
Thrusters (95/65)
Bar Hop Burpees
20 Double Unders between rounds

Monday, March 17, 2014

140317

WOD
Open 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Friday, March 14, 2014

140314

WOD
With a time limit of 20 minutes alternate between:
1 Box Jump
2 Thrusters
to find your 1RM Box Jump and your 2RM Thruster

Thursday, March 13, 2014

140313


WOD
1,2,3,4,5,6,7,8,9,10
Power Cleans
Ring Dips
*100m Run Between Rnds

Beg (95/65)
Int   (135/95)
Adv(185/115)

Wednesday, March 12, 2014

140312

WOD
2 rounds of:
50 Wall Ball (20/14)
50 Double Unders
25 Burpees

Tuesday, March 11, 2014

140311

WOD
AMRAP in 12 minutes:
5 Squat Cleans
10 Hand Release Push-ups
5 Toes to Bar

Beg (95/65)
Int   (115/75)
Adv(135/95)

Monday, March 10, 2014

140310

WOD
CrossFit Open Workout 14.2
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

Friday, March 7, 2014

140307

WOD
5 Rounds of:
16 Overhead Lunges (45/25)
12 Box Jumps (24"/20")
8 Plyo Push-ups

Thursday, March 6, 2014

140306

WOD
3-6-9-12-15-18-21
Overhead Squats (95/65)
Pull-ups

*15 Double Unders before each round

Wednesday, March 5, 2014

140305

WOD
AMRAP in 15 minutes of:
12 Deadlifts (165/95)
6 Push Press (115/75)
9 Bar Hop Burpees

Use 1 bar for this workout

Tuesday, March 4, 2014

140304

WOD
3 rounds of:
Every 30 sec for 5 minutes perform:
1 Power Clean
2 Hang Cleans
1 Jerk

1 min rest between rounds
Goal=max weight for a full round

Monday, March 3, 2014

140303

WOD
Open 14.1
AMRAP in 10 minutes of:
30 Double Unders
15 Power Snatch (75/55)