Monday, March 30, 2015

Cards @ War

Play WAR with a full deck of cards
Loser must perform the reps of the winners card

Club and Spade= Leg Throwdowns
Heart and Diamond = Push-ups wit plate on back
Ace = One round of Junk Yard Dog






Every Minute…..

EMOTM for 5 minutes:
3 Dead-lifts @ 150% Bodyweight

EMOTM for 5 minutes:
3 Front Squats @125% Bodyweight

EMOTM for 5 minutes:
3 Squat Cleans @ 100% Bodyweight





Tuesday, March 17, 2015

CrossFit Open WOD 15.3

AMRAP in 14 min:

7 Muscle ups
50 Wall Ball Shots
100 Double Unders






Partner Workout Wednesday

AMRAP in 12 minutes:

1 Deadlift (85/55)
1 Hang Clean (85/55)
1 Thruster (85/55)
1 Bar Hopping Burpee
then your partner does the same
then 2 reps of each, 3 reps, 4 reps, 5 reps, then back to 1,2,3,4,5,1,2…




Friday, March 13, 2015

Jump Throughs on Parallettes

AMRAP in 20 minutes:

5 Snatch Balance (65/45)
10 Ring Push-ups
15 Jump Throughs on the Parallettes




75 Front Squats at Bodyweight

75 Front Squats (Bodyweight)

*every time you set down the bar you must row 250 meters





Thursday, March 12, 2015

Winter Wonderful Workout

AMRow in 30 minutes:

Carry rower, 25 pound weight plate and jump rope to lower parking lot
then….

One athlete Jumping Rope
One athlete Holding 25 pounds Overhead
One athlete Rowing for Meters
One athlete Sitting in a Sled
One athletes Pushing a Sled