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.

Wednesday, March 18, 2015

Thursday 150319

For 3 cycles:
AMRAP in 5 mins of:
9 Power Cleans, 155/105 lbs
12 Ring Dips
15 AbMat Sit-ups

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

Tuesday, March 17, 2015

Wednesday 150318

Split Jerk 1-1-1-1-1-1-1

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

-- then --

For time:
21 Bench Press, 135/95 lbs
21 Handstand Push-ups
Run, 400 m
15 Bench Press, 135/95 lbs
15 Handstand Push-ups
Run, 400 m
9 Bench Press, 135/95 lbs
9 Handstand Push-ups
Run, 400 m

Monday, March 16, 2015

Tuesday 150317

With a running 16 minute clock:

Every 2 mins for 4 mins do:
Row, 200 m
40 Double Unders

-- then --

Every 2 mins for 4 mins do:
5 Squat Snatches, 135/95 lbs
20 Push-ups

-- then --

Every 2 mins for 4 mins do:
15 Wall Balls, 20/14 lbs
10 Pull-ups

-- then --

Every 2 mins for 4 mins do:
5 Front Squats, 135/95 lbs
15 Kettlebell Swings, 2/1.5 pood

Sunday, March 15, 2015

Monday 150316

"Bowen"

3 rounds for time of:
Run, 800 m
7 Deadlifts, 275/185 lbs
10 Burpee Pull Ups
14 Single Arm Kettlebell Thrusters, 53/35 lbs (7 each arm)
20 Box Jumps, 24/20 in