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Saturday

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Posted 02/23/18 by | 0

Four 4 minute Rounds of: 

10 Snatch (105/75)

10 Box Jump Overs

10 Burpees

Max Double Unders

*3min rest*

*Not a Partner WOD*


Friday

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Posted 02/22/18 by | 0

Image result for mighty mouse

CrossFit Games Open Workout “18.1”

Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell
Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell
Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell
Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbel


Thursday

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Posted 02/21/18 by | 0

Strength: 3 x 50ft Front rack carry @ 100% of 1RM Front squat

4 rounds, not for time:

Row 15/12 calories

3 Turkish Get-ups (ea. arm)

10 Box Jump Over 24/20

:30 Hollow hold

*each round shouldn’t take more than 5 minutes.


Wednesday

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Posted 02/20/18 by | 0

Strength: Build to a 5RM bench press

21-15-9

handstand push ups

hand release push ups

push press (135/95)


Tuesday

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Posted 02/19/18 by | 0

Strength: 3x 2 Clean & Jerk  @ 80%

(15min)

AMRAP 21:

3 Sq.  Cleans (70-75%)

7 DB press (50/35, both arms same time)

 

 


Monday

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Posted 02/18/18 by | 0

Strength: Find a 1RM Overhead Squat

“Fran”

21 – 15 – 9 reps for time of:

Thrusters (95/65)

Pull-ups

*9 minute time cap.


Friday

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Posted 02/15/18 by | 0

Strength: Find a 3 RM Deadlift

*17 minute time cap.

9-15-21-15-9 for time:

Deadlift (225/155)

Box Jumps 24/20

*10 minute time cap.