3/4/16

Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

 

3/3/16

3 RFT:

800m run

21 deadlifts 135/95

and

12 pull-ups

2/26/16

WOD: CrossFit Open workout 16.1

 

RX: 20 minute AMRAP of:

25 foot overhead walking lunges 95/65

8 bar facing burpees

25 foot overhead walking lunges 95/65

8 chest to bar pull-ups.

—————————————————-

Scaled: 20 minute AMRAP of:

25 foot front rack walking lunges 45/35

8 bar facing burpees

25 foot front rack walking lunges 45/35

8 jumping chin over bar pull-ups.

2/25/16

WOD 1: Clean and Jerk (work technique for 15 minutes, stay light and fast)

WOD 2: 7 minute AMRAP of: 20 DB hang snatch 35/20, 10 air squats and 5 strict pull-ups

2/24/16

WOD:

1500m row buy-in

then,

3 rounds of:

15 floor press 135/95

and

15 deadlifts 135/95

2/23/16

WOD 1: 2 RM Thruster (15 minutes)

WOD 2: 3 RFT:

27 sit-ups

21 box jumps 24/20 (open standard)

15 KB swings 32/24 kg

2/22/16

WOD 1: hang snatch (15 minutes)

WOD 2: 8 minute AMRAP of:

5 shoulder to overhead 165/115

10 front rack lunges 165/115 (Stationary)

5 bar facing burpees (jump)

 

 

2/20/16

WOD: Partner Helen: 3 RFT: of run 400m together, partner 1 does 21 KB swings 24/16 and partner 2 does 21 KB swings 24/16. Then, partner 1 does 12 pull-ups and partner 2 does 12 pull-ups.

 

*Open gym from 10:30-12:00

2/19/16

WOD 1: 15 minutes to a heavy power clean.

 

WOD 2: 40 box jumps 24/20 (step or jump), 30 TTB, 20 deadlifts 315/225

 

2/18/16

WOD: 4 RFQ of: 1 max effort set of double unders, 5 HPSU and 5 snatch @ 80%.