Wednesday, April 1, 2015

Thursday 150402

Power Clean : 1 Rep Max
Record your best Power Clean 1 Rep Max lift.

--Then--

Death By Clean & Jerk

With a continuously running clock perform:
1 Clean & Jerk, 135 lbs in the first 1 min,
2 Clean & Jerks, 135 lbs in the second 1 min
3 Clean & Jerks, 135 lbs in the third 1 min
...

Continuing this for as long as you are able.

Tuesday, March 31, 2015

Wednesday 150401

Front Squat : 1 Rep Max
Record your best Front Squat 1 Rep Max lift.

--Then--

Overhead Squat 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

--Then--

5 Rounds for Time
10 Kettle Bell Swings 1.5/1pd
15 GHD/Ab Mat

20 Double Unders

Monday, March 30, 2015

Tuesday 150331

Bench Press : 1 Rep Max
Record your best Bench Press 1 Rep Max lift.

--Then--

Nicole
Complete as many rounds in 20 minutes as you can of:
Run, 400 m
Pull-up Max Set

Record total rounds and reps.

Mark and note your highest set of pull ups as your max unbroken set.

Sunday, March 29, 2015

Monday 150330

3 rounds for time of:
20 Wall Balls
20 Sumo Deadlift High Pulls
20 Box Jumps
20 Push Press
20 Row (calories)s

--Then--

CrossFit Games Open 15.5
27-21-15-9 reps, for time of:
Row (calories)

Thruster, 95/65 lbs

Thursday, March 26, 2015

Friday 150327

Crossfit games open 15.5

27-21-15-9 for time:
Row ( calories)
Thruster, 95/65 lbs.

Wednesday, March 25, 2015

Thursday 150326

3 Position Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

--Then--

Complete as many rounds as possible in 12 mins of:
30 Double Unders
15 Power Snatches, 75/45 lbs
30 Double Unders
15 Power Snatches, 95/65 lbs
30 Double Unders

15 Power Snatches, 115/85 lbs

Tuesday, March 24, 2015

Wednesday 150325

6 rounds for time of: 5 Box Jumps, 30/24 in 10 Toes-to-bars 15 Push-up (hand release)s Run, 400 m

Monday, March 23, 2015

Tuesday 150324

Back Squat : 5 Rep Max
Find your Back Squat 5 Rep Max.

--Then--

5 rounds for time of:
Row, 500 m

7 Thrusters, 135 lbs

Sunday, March 22, 2015

Monday 150323

Complete as many rounds as possible in 20 mins of:
5 Chest to bar Pull-ups
10 Wall Balls, 20 lbs
15 Kettlebell Swings, 1.5 pood

--or--

CrossFit Games Open 15.4
As many reps as possible in 8 mins of:
3 Handstand Push-ups
3 Cleans, 185/125 lbs
6 Handstand Push-ups
3 Cleans, 185/125 lbs
9 Handstand Push-ups
3 Cleans, 185/125 lbs
12 Handstand Push-ups
6 Cleans, 185/125 lbs
15 Handstand Push-ups
6 Cleans, 185/125 lbs
18 Handstand Push-ups
6 Cleans, 185/125 lbs
21 Handstand Push-ups
9 Cleans, 185/125 lbs
24 Handstand Push-ups
9 Cleans, 185/125 lbs
27 Handstand Push-ups
9 Cleans, 185/125 lbs
30 Handstand Push-ups
12 Cleans, 185/125 lbs

....etc, adding 3 reps to the handstand push-up each round,

and 3 reps to the clean every 3 rounds.

Thursday, March 19, 2015

Friday 150320

CrossFit Games Open WOD 15.4

As many reps as possible in 8 mins of:
3 Handstand Push-ups
3 Cleans, 185/125 lbs
6 Handstand Push-ups
3 Cleans, 185/125 lbs
9 Handstand Push-ups
3 Cleans, 185/125 lbs
12 Handstand Push-ups
6 Cleans, 185/125 lbs
15 Handstand Push-ups
6 Cleans, 185/125 lbs
18 Handstand Push-ups
6 Cleans, 185/125 lbs
21 Handstand Push-ups
9 Cleans, 185/125 lbs
24 Handstand Push-ups
9 Cleans, 185/125 lbs
27 Handstand Push-ups
9 Cleans, 185/125 lbs
30 Handstand Push-ups
12 Cleans, 185/125 lbs

....etc, adding 3 reps to the handstand push-up each round,
and 3 reps to the clean every 3 rounds.