Wednesday, March 25, 2015


Nice work today!
There were indeed many, many PRs despite the challenging work of the last two days!

Practice your goat - work on a skill of your choice
or make up a recent barbell lift

Three rounds, one minute at each station, no score
front lever and back lever
skin the cat
tire strike
squat roll with jump
Russian twist

Tuesday, March 24, 2015


a thorough warm-up!

Thrusters 95/65
compare to Dec 19, 2014


Deadlift (#225/#135)
Handstand push-up

we did both of these together on September 15, 2014

Monday, March 23, 2015


15 minutes to build to heavy 1rm Press

5 rounds for time of:
135-lb. overhead walking lunges, 20 steps
20 GHD sit-ups
20 hip extensions

Sunday, March 22, 2015


This will give you an comparison for later and let you plan your training for the coming quarter.

For time:
1000 meter row
50 Thrusters (45 lbs)
30 Pull-ups

Thursday, March 19, 2015


Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.
These are any kind of clean - squat, power, muscle, or split.
Scaling will be offered!

2015 Reebok CrossFit Games Open.  For complete workout standards, video and scorecard click here.
Watch archived footage of Josh Bridges and Scott Panchik on Workout 15.4 on the CrossFit Games site.

Bench 5 reps x 3 sets

There may be time to work on your goals and skills.

Wednesday, March 18, 2015


Snatch otm 12
1 snatch dl, 1 hang power snatch, 1 hang squat snatch at 70%

OHS 5 sets x 3 reps

Tuesday, March 17, 2015


2000m row


Otm 10
2 back squat 82-85%
3 burpees