4/16/14

April 16, 2014


Main – CrossFit

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Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders


4/14/14

April 14, 2014


Main – CrossFit

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Clean and Jerk (15 min. to 1 rep max)

Metcon (Time)

8 Min. EMOM
1 clean and Jerk at 80% of above
-then-
5 Min. AMRAP
Clean and Jerk 135/95


4/7/14

April 7, 2014


Main – CrossFit

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Muscle-ups (5-5-5-5-5)

Metcon (Time)

4 Rounds of:
7 DeadLift 185/115
5 Squat Cleans 185/115
3 Push Jerks 185/115
2 Muscle-ups
1 Rope Climb


4/2/14

April 2, 2014


Main – CrossFit

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Warm-up (No Measure)

800m Run

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest


3/31/14

March 31, 2014


Main – CrossFit

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CrossFit Games Open 14.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees


3/29/14

March 29, 2014


Main – CrossFit

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CrossFit Games Open 14.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees


3/26/14

March 26, 2014


Main – CrossFit

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CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups


3/24/14

March 24, 2014


Main – CrossFit

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Push Press (BNK 5-5-5-5)

Metcon (Time)

50 Ring Dips
50 OH Squat 95/65
50 Pull-ups


3/12/14

March 12, 2014


Main – CrossFit

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Handstand Walk

Metcon (Time)

21 DeadLift 225/135
21m Handstand Walk
15 DeadLift
15m Handstand Walk
9 DeadLift
9m Handstand Walk

Closeout: Partner Push-up Ladder
1-10-1


3/10/14

March 10, 2014


Main – CrossFit

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Kettlebell Work (3-3-3-3)

Clean
Push Press
Jerk

Metcon (Time)

5 Rounds
10 KB Clean and Jerk 2 x 53/35
3 Muscle-Ups


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