Wednesday, 09 March 2016

Warm up:

100 Double Unders

WOD:

A.  Rope Climb – 5 ascents to 15 feet (3m)

Substitute:  5 X 5 Towel Pull-ups or mixed grip pull ups

B. “Grace”

For time:

30 Clean and Jerks (135/95)

Coredown:  4 Rounds of 25 GHD sit-ups

Tuesday, 08 March 2016

Warm up:

400m run

Hand stand practice:  10 minutes to establish your longest free hand stand

WOD:

“Barbara”

5 Rounds for Time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

3 Minute Rest

Time each round.  Score is total time to complete the workout.

Monday, 07 March 2016

Warm up:

400m run

WOD:

Crossfit Games Open Event 16.2

Saturday, 05 March 2016

“Adam Brown”

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Two rounds for time:

295 pound Deadlift, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

195 pound Bench press, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

145 pound Clean, 24 reps

For more on Chief Brown’s story, check out:  http://katv.com/archive/the-fearless-story-of-adam-brown

Friday, 04 March 2016

Warm up:

400m run

WOD:

Crossfit Games Open Event 16.2

Thursday, 03 March 2016

Warm up:

Med Ball Squat Partner Pass – 30 reps each

WOD:

“Danielle”

21-15-9

Ball Slams (45/20)

Box Jump (24/20)

Core Down:  4 x 15 Dragonflies

Wednesday, 02 March 2016

Warm up:

100 Double Unders

WOD:

A.  Rope Climb – 5 ascents to 15 feet (3m)

Substitute:  5 X 5 Towel Pull-ups or mixed grip pull ups

B. “Nicole”

AMRAP in 20 minutes:

10 Deadlifts (225/155)

5 Chest to Bar Pull Ups

15 Wall Ball (20/14)