140224

A. Skill work:

Muscle ups

B. AMRAP 8 min

Ascending ladder by 3s

3 hang power snatch, 115#

3 burpees

6 hang power snatch

6 burpees

9 

9 etc...

SH 78

CP 70

140223

5 rounds for time

15 cal row

12 box jumps 30/24

15 hand release push ups

SH 10:50

MH 15:13

140222

AMRAP 12 min

10 pull ups

15 kb swings 53/35

20 double unders

SH 315

MH 200

140221

Complete 4 rounds for time

15 thrusters 95/65

15 sit ups

1 min plank hold

SH 8:35 Rx

CP 9:45 Rx

FC 10:39

MH 11:40

140219

A. Back Squat

5 x 75%

3 x 85%

1+ x 95%

SH 235-275-300

CP 195-220-250

B.  AMRAP 6 min

5 wall ball 20/16

5 toes to bar

SH 125

CP 113

140218

Complete 3 rounds for total reps

1 min max cal row

1 min max reps kb swings 70/53

1 min max reps deadlift 185/105

1 min rest

SH 165

CP 143

MH 114

140217

Complete for time

30 back squats, 115#

30 burpees

30 push press, 115#

30 burpees

30 power cleans, 115#

30 burpees

SH 11:26

CP 12:41

140214

SWOD

A1.)Tempo Romanian Deadlifts 5×8 @40X0 @50%

A2.) Tempo Ab Rollouts 5×6 @4020

Rest exactly 60 seconds after A2

WOD

AMRAP 7min

7 SDHP(95/65)

7 Pullups

SH 115

140213

AMRAP 10 min

10 dumbbell thrusters, 35#

10 pull ups

20 double unders

SH 228

140211

5 rounds for time

15 kb swings, 70#

15 burpee box jump-overs, 24"

Row 250m

SH 17:00

CP 20:21

140210

A. Shoulder Press

3 x 70%

3 x 80%

3+ x 90%

SH 110-125-140

CP 105-120-135

B. OPEN WORKOUT 11.3

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)

SH 23

CP 7

140208

4 rounds

15 power snatch 65/45

15 wall ball

Then

50 burpees

SH 9:59

FC 12:47

MH 15:22

140207

10-20-30-40

kb swings 53/35

push ups

sit ups

SH 11:37

FC 13:05

MH 13:52

140206

5 rounds for time

5 push jerk 185/130

10 chest to bar pull ups 

25 double unders 

MH 8:16

SH 9:26

140205

A. Deadlift

3 x 70%

3 x 80%

3+ x 90%

SH 300-345-385

CP 235-270-305

MH 135x3

B. AMRAP 8 min

3 squat cleans 135/95

3 toes to bar

6 squat cleans

6 toes to bar

9 squat cleans

9 toes to bar

12

12 etc......

MH 47

CP 62

SH 73

140203

A. Back Squat

3 x 70%

3 x 80%

3+ x 90%

SH 220-255-285

CP 180-205-230

B. AMRAP 10 min

3 strict pull ups

3 strict hand stand push ups

3 strict ring dips

CP 98

SH 84 (8 min)

140202

Complete for time

30 pull ups

1 min plank hold

50 goblet squats 53/30

1 min plank hold

50 kb sumo deadlift high pull 53/30

1 min plank hold

30 knees to elbows

SH 9:48

MH 11:52

FC 12:45

140201

AMRAP 15 min

10 wall ball 20/16

10 alternating dumbbell snatch 50/25

10 sit ups

SH 324

FC 260

MH 253

140131

Complete for time

20 clean and jerk 135/95

20 bar facing burpees

15 clean and jerk 

15 bar facing burpees

10 clean and jerk 

10 bar facing burpees 

SH 9:22

CP 12:51

MH 13:24

140129 II

A. Shoulder Press

5 x 65%

5 x 75%

5+ x 85%

SH 105-120-135

CP 100-115-130

B. Row 2k

SH 7:23

CP 7:53