Wednesday April 1, 2015
6 rounds for time
100 m farmers carry (1x around the two buildings) 53, 35
10 toes to bar
10 Deadlift 155/115
Thursday, March 26, 2015
For time
50 walking lunges*
10 burpees
40 walking lunges*
8 burpees
30 walking lunges*
6 burpees
20 walking lunges*
4 burpees
10 walking lunges*
2 burpees
*each step counts as 1
50 walking lunges*
10 burpees
40 walking lunges*
8 burpees
30 walking lunges*
6 burpees
20 walking lunges*
4 burpees
10 walking lunges*
2 burpees
*each step counts as 1
Wednesday, March 25, 2015
5 rounds for time
10 push-ups
10 sumo Deadlift high pulls @ 95/65#
10 push press @ 95/65#
10 pull-ups
30 double unders
10 push-ups
10 sumo Deadlift high pulls @ 95/65#
10 push press @ 95/65#
10 pull-ups
30 double unders
Friday, march 20, 2015
10 rounds
50 double unders
1 burpee (no jump clap)
50m sprint
Rest 90 seconds
Wednesday, March 18, 2015
3 rounds for time
400 meter run
21 ground to overhead @ 95/65#
12 box jumps @ 24/20"
Rest
Cash out:
3 sets dead hang pull-ups with 2 mins rest between sets
400 meter run
21 ground to overhead @ 95/65#
12 box jumps @ 24/20"
Rest
Cash out:
3 sets dead hang pull-ups with 2 mins rest between sets
Tuesday, March 17, 2015
Happy St. Patrick's Day!
For time:
100 double unders
21 deadlifts @ bodyweight
100 double unders
15 deadlifts
100 double unders
9 deadlifts
For time:
100 double unders
21 deadlifts @ bodyweight
100 double unders
15 deadlifts
100 double unders
9 deadlifts
Monday, March 16, 2015
1 set of max unbroken push-ups
Rest 1 minute
1 set of max dead hang pull-ups
Rest
21-15-9
ring push ups
chest to bar pull-ups
Rest 1 minute
1 set of max dead hang pull-ups
Rest
21-15-9
ring push ups
chest to bar pull-ups
Thursday, March 12, 2015
5 rounds for time
250m row
10 pistols (alternating, 5 each leg)
Max unbroken handstand push-ups
Rest 3 minutes
250m row
10 pistols (alternating, 5 each leg)
Max unbroken handstand push-ups
Rest 3 minutes
Wednesday, March 11, 2015
AMRAP in 12 minutes
5 squat clean thrusters @ 135/95#
10 toes to bar
200m run
5 squat clean thrusters @ 135/95#
10 toes to bar
200m run
Tuesday, March 10, 2015
7 rounds for time
25 double unders
15 sumo Deadlift high pulls @ 53/44#
Nicole and Ashley may sub ring rows for SDLHP
25 double unders
15 sumo Deadlift high pulls @ 53/44#
Nicole and Ashley may sub ring rows for SDLHP
Monday, March 9, 2015
CrossFit Open 15.2
In 3 minutes:
2 rounds
10 overhead squats @ 95/65#
10 chest to bar pull-ups
In 3 minutes:
2 rounds
12 overhead squats @ 95/65#
12 chest to bar pull-ups
In 3 minutes:
2 rounds
14 overhead squats @ 95/65#
14 chest to bar pull-ups
And so on... Workout ends when you can no longer complete the given amount of work in the 3 minutes given
In 3 minutes:
2 rounds
10 overhead squats @ 95/65#
10 chest to bar pull-ups
In 3 minutes:
2 rounds
12 overhead squats @ 95/65#
12 chest to bar pull-ups
In 3 minutes:
2 rounds
14 overhead squats @ 95/65#
14 chest to bar pull-ups
And so on... Workout ends when you can no longer complete the given amount of work in the 3 minutes given
March 6, 2015
AMRAP in 7 minutes
Burpees*
*You must jump to a target 6" taller than your vertical reach
Love,
Ashley
Burpees*
*You must jump to a target 6" taller than your vertical reach
Love,
Ashley
Thursday, March 5, 2015
For time:
500 meter row
21 deadlifts @ 225/155#
500 meter row
15 deadlifts @ 225/155#
500 meter row
9 deadlifts @ 225/155#
Rest
Cash out:
3 sets of 6 Turkish get-ups (increase weight each set if possible, alternate arms each rep, use dumbbells)
3 sets of 10 good mornings (increase weight each set if possible)
500 meter row
21 deadlifts @ 225/155#
500 meter row
15 deadlifts @ 225/155#
500 meter row
9 deadlifts @ 225/155#
Rest
Cash out:
3 sets of 6 Turkish get-ups (increase weight each set if possible, alternate arms each rep, use dumbbells)
3 sets of 10 good mornings (increase weight each set if possible)
Wednesday, March 4, 2015
5 rounds for time
10 burpees
20 pull-ups
30 wall ball shots @ 20/14#
40 kettle bell swings @ 1.5/1 pood
50 double unders
10 burpees
20 pull-ups
30 wall ball shots @ 20/14#
40 kettle bell swings @ 1.5/1 pood
50 double unders
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