20150227

OPEN WOD 15.1

9 min AMRAP

15 Toes to bar
10 deadlift 115/75
5 snatch 115/75

6 min to complete:

 1 rep max clean and jerk

20150226

Partner WOD:
4 rounds

10 cal row
12 kb swing
14 kb snatch

1 working, 1 resting. each must complete 4 rounds

20150225

18 min AMRAP

15 Box Jump 24/20
12 Shoulder to overhead 115/75
9 Toes to bar

20150224

"Karen"

For Time:

150 wallball shots 20/14

20150223

"Helen"

3 rounds

400 m run
21 kb swing 1.5pood
12 pull up

20150513

Chest to bar ladder

ascending reps on the top of every minute till time catches you

Rest 5 min

Front Squat ladder(bodyweight)

ascending reps on the top of every minute till time catches you

20150212

In 20 Min:

Row 2000m
100 burpees(no jump)
max double unders with remaining time

20150211

Partner wod: 12 min AMRAP

1.) 3 hang power clean 115/75
     6 thruster 115/75

2.) row as many calories as possible

Switch

20150210

14 min AMRAP

15 wallballs
20 med ball cleans
25 double unders

20150209

1 rope climb 15'

4 Rounds

5 pull up
10 Power snatch 95/65

Some first max ever found, some new personal record, and some maintained. Either way, it was a fun morning!:)

20150206

6AM

BIRTHDAY BURPEES!! Happy Birthday Olivia and Trina!

3min to complete 33 burpees for Olivia, any burpees left over after the 3 min to be completed as a group.


Crossfit Total

1 rep max of each

Back Squat
Shoulder Press
Deadlift

Total all 3 lifts for 1 score


3 min to complete 38 burpees for Trina, any burpees left over to be completed as a group

9AM

find max of your choice of back squat, shoulder press, or deadlift

"Paul"
50 double unders
35 knees to elbow
20 yard overhead walk 185/125

20150205

30 power clean to overhead for time (95/135)

3 burpee broad jump at the top of every minute (5' jump)

Start with 3 burpee broad jump when the clock goes

20150204

Teams of 3, one rower per team.

Partner 1:

500m row
30 box jump
20 pull-ups

Partner 2 gets on the rower after Partner 1 finishes the row.

Each partner does 3 rounds. If you have to wait for the rower, lucky you, enjoy the rest.

20150203

"Jenny"

20min AMRAP

20 OVHS (45/35)
20 back squat (45/35)
400m run

20150202

Every minute on the minute for 10 minutes:

Odd: 3 deadlift
Even: 30 sec plank hold

Rest 3min, then...

7 minute time cap to complete:

21-15-9
KB Swing
BJ

Thanks to Crossfit Brio for this gem!