Thursday, February 26, 2015

Friday 150227

Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps

workout 15.1a
6 minutes to find 1-rep-max clean and jerk


Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

Wednesday, February 25, 2015

Thursday 150226

Rest/mobility/15.1 preparation 

Workout announcement at 8pm est 

Tuesday, February 24, 2015

Wednesday 150225

Overhead Squat 1-1-1-1-1-1-1

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

--Then--

4 rounds for time of:
60 Walking Lunges
21 Kettlebell Swings

12 Pull-ups

Monday, February 23, 2015

Tuesday 150224

Bench Press 
5-5-3-3-1-1-1 
Use the heaviest weight you can for each set. Rest as needed between sets.

--Then--

Complete as many rounds as possible in 15 mins of: 
Row, 250 m 
25 Push-ups

Sunday, February 22, 2015

Monday 150223

Thruster 3-3-3-3-3

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

--Then--

Every 1 min for 20 mins, alternating between:
3 Squat Cleans, 165/115 lbs

25 Double Unders

Thursday, February 19, 2015

Friday 150220

Every 1 min for 5 mins do:
5 Ball Slams, 50/30 lbs
15 Double Unders

--Then--

CrossFit Games Open 14.4

As many reps in 14 mins as you can of:
60 Row (calories)s
50 Toes-to-bars
40 Wall Balls, 20/14 lbs, 10/9 ft
30 Cleans, 135/95 lbs

20 Muscle-ups

Wednesday, February 18, 2015

Thursday 150219

6 rounds for time of:
6 Front Squats, 155/105 lbs
9 Chest-to-bar Pull-ups

12 Box Jumps, 24/20 in

Tuesday, February 17, 2015

Wednesday 150218

Snatch Grip Deadlift 5-5-5

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

--Then--

Complete as many rounds as possible in 16 mins of:
8 Ring Dips
10 Handstand Push-ups
12 Toes-to-bars

14 Push-up (hand release)s

Monday, February 16, 2015

Tuesday 150217

Row : 3x 500 m, rest 3 mins
Each for time:
Row: 3x 500 m

Rest 3 mins between efforts.

--Then--

EMOM for 10 minutes: Snatch Complex

1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat

 EMOM for 10 minutes. Bar leaves ground on Power Snatch and does not touch until after the OHS. This is a complex. 

Sunday, February 15, 2015

Monday 150216

Snatch Grip Overhead Lunge Step 4-4-4-4

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

--Then--

50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

Walking Lunge, 20/20 lbs