Monday, March 31, 2014

140331

3 rounds for time
21 deadlift, 115#
15 cleans 115#
9 push press, 115#

SH 6:16
CP 8:22

Elyas:
Wall ball
Burpees

EK 10:17



Sunday, March 30, 2014

140330

5 rounds for time
20 Overhead walking lunge, 45/25
15 KB sumo deadlift high pull 70/53
10 Toes through rings

SH 8:07
MH 15:40

Thursday, March 27, 2014

140327

12 min EMOM
Even: 10 ring dips
Odd: 8 box jumps, 30/24

SH Rx
CP Rx

Tuesday, March 25, 2014

140325

AMRAP 4 min
Squat cleans 155/105

SH 25
CP 16
MH 19

Rest 2 min

AMRAP 4 min
Double-unders

SH 242
MH 138
CP 57

Rest 2 min

AMRAP 4 min
10 deadlift 155
10 push ups

SH 110
CP 110
MH 78

Monday, March 24, 2014

140323

10-9-8-7-6-5-4-3-2-1
Shoulder to overhead
Bar facing burpees
Chest to bar pull ups

SH 13:31
MH 16:26

Friday, March 21, 2014

140321 Open Workout 14.4

Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

SH 180

CP 166

MH 160




Wednesday, March 19, 2014

140320

AMRAP 10 min
50 wall ball 20/16
50 alternating db snatch 50/25
50 double unders

SH 224
CP 120
MH 170
 

Tuesday, March 18, 2014

Monday, March 17, 2014

Saturday, March 15, 2014

140316

Row 1k
Rest 2 min
Row 750m
Rest 2 min
Row 500m
Rest 2 min
Row 250m

SH 13:36
MH 16:54


Thursday, March 13, 2014

140314 Open Workout 14.3

Workout 14.3
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

SH 137
CP 105

Wednesday, March 12, 2014

140312

A. AMRAP 6 min
Bear Complex 135/65

SH 15
CP 12
MH 11

B. AMRAP 3 min
Burpees

SH 62
CP 49
MH 40


Tuesday, March 11, 2014

140311

3 rounds for time
33 Russian KB Swings 70/53
33 Hand Release Push Ups
33 Jumping Lunges

SH 10:20
CP 11:56
MH 12:46


Monday, March 10, 2014

140310 Open Workout 14.2

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.

SH 78 Rx
CP 63 Rx
MH 52

Sunday, March 9, 2014

Thursday, March 6, 2014

140306

12 min EMOM 
Even minutes:
5 clean and jerk 135/95
Odd minutes:
25 double unders 


Wednesday, March 5, 2014

140305

3 rounds
25 burpee box jump overs, 24"
15 wall ball 20#, 10'
10 pull ups

SH 11:51
CP 11:59


Sunday, March 2, 2014

140302

Work on a weakness for 15min
5 burpees EMOM

SH over head squats
CP double unders
MH pull ups, double unders


Saturday, March 1, 2014

140301 Open Workout 14.1

CrossFit Open 14.1

MEN includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps
SH 306 
MH 180 (45#/singles 3:1)