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

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…

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

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

CrossFit Open 15.2

From 0-3 minutes complete:

2 rounds of 

10 Overhead Squats (95/65)

10 Chest to Bar Pull-ups

Then from 3-6 minutes complete: 

2 rounds of 

12 Overhead Squats (95/65)

12 Chest to Bar Pull-ups

Then from 6-9 minutes complete:

2 rounds of

14 Overhead Squats (95/65)

14 Chest to Bar Pull-ups

Continue this until you are unable to finish the reps in the time allowed

Split Jerk

Split Jerk

5-4-3-2-1-1-1

Gymnastics/Weightlifting/Cardio

For time:

3 Push Jerks (185/115)

6 Muscle-ups

9 Calories on Rower

12 Cleans (185/115)

15 Chest to Bar Pull-ups

18 Box Jumps

21 Deadlifts (185/115)

24 Handstand Push-ups

27 Double Unders

Blast Off

10 Rounds:

5 Hang Squat Cleans (85/55)

Explosive Push-ups

CrossFit Open 15.1 and 15.1a

9 minute AMRAP:

15 Toes to Bar

10 Deadlifts (115/75)

5 Snatch (115/75)

then.....

6 minutes to find your 

1RM Clean and Jerk

3 Ways to Snatch

3-3-3-3-3

Power Snatch

Snatch Balance

2-2-2-2-2

Squat Snatch

1-1-1-1-1

CrossFit Games