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3/27/15

Main – CrossFitView Public WhiteboardFran (Time)21-15-9
Thrusters, 95# / 65#
Pull-ups

By |March 27th, 2015|Workout of the Day|Comments Off

3/26/15

Main – CrossFitView Public WhiteboardMetcon (Time)Chipper
15 cleans #95/65
30 toes to bar
15 thruster #95/65
30 box jumps
15 muscle-ups
30 push press #95/65
15 pull-up
30 double under
15 burpee
150-ft (50 yards) OH walking lunge #45/25

By |March 26th, 2015|Workout of the Day|Comments Off

3/25/15

Main – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds)Strength/skill
Back squat 3-3-3-3-3
7 min AMRAP
20 Sit-ups
10 Push-ups
GO HARD!

By |March 25th, 2015|Workout of the Day|Comments Off

3/24/15

Main – CrossFitView Public WhiteboardMetcon (Time)3 rounds for time
7 deadlift #255/185
7 burpee pull-ups
7 box jumps
7 KB snatch #53/35
600 meter run

By |March 24th, 2015|Workout of the Day|Comments Off

3/23/15

Main – CrossFitView Public WhiteboardCrossFit Games Open 15.4 (AMRAP – Reps)8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to […]

By |March 23rd, 2015|Workout of the Day|Comments Off

03/20/15

Main – CrossFitView Public WhiteboardCrossFit Games Open 11.2 (AMRAP – Rounds and Reps)15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

By |March 20th, 2015|Workout of the Day|Comments Off

03/19/15

Main – CrossFitView Public WhiteboardMetcon (Time)4 Rounds
500m Row
20 Burbees
200m Farmer’s Carry 50% Body weight KB’s or DB’s

By |March 19th, 2015|Workout of the Day|Comments Off

03/18/15

Main – CrossFitView Public WhiteboardBack Squat (5-5-5-5-5 @ 60,65,70,75,70% 1RM)Metcon (Time)30 Clean and Jerk 95/65
30 Ball Slams20/14
21 Clean and Jerk 105/75
30 Ball Slams 20/14
15 Clean And Jerk 115/85
30 Ball Slams 20/14
9 Clean and Jerk 135/95
30 Ball Slams 20/14
*15 Minute Time Cap

By |March 18th, 2015|Workout of the Day|Comments Off

03/17/15

Main – CrossFitView Public WhiteboardMetcon (Time)Partner WOD:
“Murphindy”
10 Rounds
400m Run
10 Pull-ups
20 Push-ups
30 Squats
*If done alone, perform 5 rounds or cut all rep #’s in half

By |March 16th, 2015|Workout of the Day|Comments Off

03/16/15

Main – CrossFitView Public WhiteboardCrossFit Games Open 15.3 (AMRAP – Reps)14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-UndersCrossFit Games Open 15.3 Scaled (AMRAP – Reps)14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders

*9 Foot Target*

By |March 16th, 2015|Workout of the Day|Comments Off