140331

3 rounds for time

21 deadlift, 115#

15 cleans 115#

9 push press, 115#

SH 6:16

CP 8:22

Elyas:

10-9-8-7-6-5-4-3-2-1

Wall ball

Burpees

EK 10:17

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

140328 Open Workout 14.5

21-18-15-12-9-6-3

Thrusters, 95#

Bar-facing burpees

SH 12:28

CP 17:00

140327

12 min EMOM

Even: 10 ring dips

Odd: 8 box jumps, 30/24

SH Rx

CP Rx

140326

40-30-20-10

Cal row

KB swings 53/35

SH 10:48

MH 17:02

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

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

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

140320

AMRAP 10 min

50 wall ball 20/16

50 alternating db snatch 50/25

50 double unders

SH 224

CP 120

MH 170

 

140318

40-30-20-10

Ring Push Ups

KB Swings 53/35

SH 11:29 (+30)

CP 10:29

MH 11:49

140317

14 min EMOM

Even - 10 Thrusters, 100/70

Odd - 10 Toes to Bar

140316

Row 1k

Rest 2 min

Row 750m

Rest 2 min

Row 500m

Rest 2 min

Row 250m

SH 13:36

MH 16:54

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

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

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

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

130309

Prep for 14.2

OHS work 95/65

C2B pull up practice 

140306

12 min EMOM 

Even minutes:

5 clean and jerk 135/95

Odd minutes:

25 double unders 

140305

3 rounds

25 burpee box jump overs, 24"

15 wall ball 20#, 10'

10 pull ups

SH 11:51

CP 11:59

140303 Open Workout 14.1.2

AMRAP 10 min
30 double unders
15 snatch 75/55

SH 352

140302

Work on a weakness for 15min

5 burpees EMOM

SH over head squats

CP double unders

MH pull ups, double unders

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)