Friday, February 28, 2014

CrossFit Open WOD 14.1

AMRAP in 10 minutes:

30 Double Unders
15 Snatch (75/55)





Thursday, February 27, 2014

Gymnastics Day

5 Chest to Bar Pull-ups
10 Handstand Push-ups
15 Tuck-ups
20 seconds L-Hold






500 Double Unders!

For Time:

30 Muscle-ups
21 Clean and Jerks (135/95)
500 Double Unders





Wednesday, February 26, 2014

CrossFit Total

1RM Back Squat
1RM Strict Press
1RM Dead-lift





Saturday, February 22, 2014

CrossFit Open WOD 13.1

40 Burpees
30 Snatch (75/45)
30 Burpees
30 Snatch (135/75)
20 Burpees
30 Snatch (165/100)
10 Burpees
Snatch (205/125)






Wednesday, February 19, 2014

1,000m Row and 3 Rep Front Squat

Row 1,000 meters

Front Squat
3-3-3-3






Cindy XXX

AMRAP in 20 minutes:

10 Pull-ups, 20 Pull-ups, 30 Squats
15 Pull-ups, 30 Push-ups, 45 Squats
20 Pull-ups, 40 Push-ups, 60 Squats
25 Pull-ups, 50 Push-ups, 75 Squats
30 Pull-ups, 60 Push-ups, 90 Squats





Friday, February 14, 2014

Open WOD 11.4

AMRAP in 10 minutes:

60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle-ups





Thursday, February 13, 2014

DB Clean and Jerk

5 Rounds for Time:

20 Burpees
20 Clean and Jerks (50/35 dumbbells) 






Wednesday, February 12, 2014

K2E

AMRAP in 20 min:

15 Knees to Elbows
21 Dead-lifts (135/95)






Strictly Arms

3 Rounds for Time:

10 Strict Handstand Push-ups
15 Strict Ring Dips
20 Strict Push-ups
45 Strict Pull-ups






Tuesday, February 11, 2014

Football

AMPAP in 15 minutes ( x2)
7 minute rest at half time
Teams of 3

Touchdown = 40 Burpees and 40 Thrusters 
Extra Point = 3 Pull-up/Pull-overs
Field Goal = 60 Shoelace Sit-ups and 60 Jumps over Beam