Thursday, April 2, 2015

Unbroken Double Unders

AMRAP in 8 minutes:

3,6,9,12,15,18….

Unbroken Double Unders
Kettlebell Swings (53/35)




Wednesday, April 1, 2015

CrossFit Open WOD 15.4

AMRAP in 8 minutes:

3 Handstand Push-ups
3 Cleans (185/125)
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
Continue until time is up




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