For Time:
50 Ring Dips
50 Squat Cleans (115/75)
50 Ring Dips
Thursday, March 27, 2014
Get Inverted
Set a clock for 9 minutes:
2 minutes of Burpees
2 minutes of Toes to Bar
2 minutes of Inverted Burpees
1 minute of Burpees
1 minute of Toes to Bar
1 minute of Inverted Burpees
Wednesday, March 26, 2014
CrossFit Open WOD 14.4
AMRAP in 14 minutes:
60 Calorie Row
50 Toes to Bar
40 Wall Ball Shots
30 Cleans (135/95)
20 Muscle-ups
repeat until time runs out...
Friday, March 21, 2014
3rd Annual Barfing Fran
March 17, 2014
Happy St. Patrick's Day!
Happy St. Patrick's Day!
Barfing Fran
For Time:
21 Thrusters (95/65)
21 Pull-ups
Chug a Guinness
15 Thrusters
15 Pull-ups
Chug a Guinness
9 Thrusters
9 Pull-ups
Chug a Guinness
CrossFit Open WOD 14.3
March 14, 2014
Open WOD 14.3
Complete as many reps as possible in 8 minutes of:
10 Deadlifts (135/95)
15 box jumps (20in/24in)
15 Deadlifts (185/135)
15 box jumps (20in/24in)
20 Deadlifts (225/155)
15 box jumps (20in/24in)
25 Deadlifts (275/185)
15 box jumps (20in/24in)
30 Deadlifts (315/205)
15 box jumps (20in/24in)
35 Deadlifts (365/225)
15 box jumps (20in/24in)
Sit Ups and KB Swings
March 10, 2014
50 Russian KB Swings (53/35)
100 Sit Ups
100 Russian KB Swings (53/35)
50 Sit Ups
150 Russian KB Swings (53/35
25 Sit Ups
Thursday, March 13, 2014
CrossFit Open WOD 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
Thursday, March 6, 2014
Strict Muscle-ups
3 Rounds for Time:
5 Strict Muscle-ups
10 Strict Handstand Push-ups
15 Pistols (L + R = 1)
Wednesday, March 5, 2014
Fiddy
2 Rounds for Time:
50 Jumping Pull-ups
50 Burpees
50 Box Jumps
50 Double Unders
50 SDHP
50 Wall Ball Shots
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