Thursday, March 26, 2015

Friday



Simple WOD this Friday:

WORKOUT 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb. Women use 65 lb.

Bench 3x5 with remaining time.

Wednesday, March 25, 2015

Thursday



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

Wednesday


a thorough warm-up!

Fran
21-15-9
Thrusters 95/65
Pull-ups
compare to Dec 19, 2014

rest

“Diane”
21-15-9
Deadlift (#225/#135)
Handstand push-up

we did both of these together on September 15, 2014

Monday, March 23, 2015

Tuesday



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

Monday




CLEAN 1 RM
This will give you an comparison for later and let you plan your training for the coming quarter.

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

Thursday, March 19, 2015

Friday



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

Thursday


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

Then
OHS 5 sets x 3 reps