20150331

7 min AMRAP

9 box jump
6 ring dips
3 db shoulder press

20150330

2 rounds
1 min muscle snatch 75/55
1 min ring rows
1 min front squat 75/55
1 min burpees
1 min toes to bar

1 min rest between movements

20150327

OPEN 15.5

27-21-15-9

Calorie row
Thrusters 95/65

20150326

6 rounds

12 shoulder to overhead 75/55
10 knees to elbow
8 bar facing burpees

20150325

Find Max Jerk

Decrease load to 80% then complete

 5 reps for 3 sets

2 minute rest between sets

20150324

6 min amrap

5 squat clean
10 burpees

rest 2 min

6 min amrap

10 power clean
5 box jump overs

20150323

5 rounds

15 deadlift 115/75
250m row

20150320

OPEN WOD 15.4

8 minute AMRAP:
3 handstand push-ups
3 cleans 185/125
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...following same pattern

20150319

"Lynne"

5 rounds for max reps of:
Body weight Bench Press (work at 70-80% of max)
Pull-ups

20150318

Back Squat
1-1-1-1-1

12 min AMRAP, with 1 min stations
Double Unders
Ball Slams
Box Jumps
KB Swings

20150317

25-20-15-10-5

Thrusters 75/55
Box Jumps 24/20
Overhead walking lunge 35/25

20150316

For Time:

100 hang power cleans(moderate weight)

25 pushups every time bar touches the floor

20150313

OPEN WOD 15.3
14 min
7 muscle up
50 wall ball 20/14
100 double unders

20150312

"Roy"

5 rounds

15 deadlift 225/155
20 box jump
25 pull up

20150311

EMOM for 14 min:

ODD: 5 push press (50-60% of max)
EVEN: 20 hollow rocks

20150310

10 Min AMRAP:

30 double unders
15 Power clean

20150309

Push Press

5-5-3-3-1-1-1

20150306

Open 15.2

For as long as possible:

From 0:00-3:00
  2 rounds of:
  10 overhead squats (95 / 65 lb.)
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats (95 / 65 lb.)
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats (95 / 65 lb.)
  14 chest-to-bar pull-ups

Etc., following same pattern

20150305

Power snatch 1-1-1-1-1

20150304

25min AMRAP @ 80% effort

1min jog
1min box step up step down
1min Kbps farmer carry
1min plank
1min skip

20150303

15-12-9
Thruster 95/65
Pull-ups

Rest 5min

12-9-6
Thruster 95/65
Pull-ups

Rest 5min

9-6-3
Thruster 95/65

Pull-ups

20150302

10 rounds for time

3 back squats 135/95
6 vertical jump to 12" target
50m sprint