Friday 3/20/15

6:00am, 7:00am, 5:00pm, 6:00pm

CrossFit Open 15.4:

3 handstand pushups

3 cleans (185/125)

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

3 cleans…

8:00 AMRAP , increasing hrpu by 3 each round

-OR-

Complete as many rounds as possible in 8:00 of:

10 push press (95/65)

10 cleans (115/75)

 

10:00 core

Tuesday 3/17/15

6:00am, 6:00pm, 7:00pm

buy in: 800m row or 800m run

WOD:

1 power clean

3 push press

6 back squats

9 weighted plate step ups, right leg

9 weighted plate step ups, left leg

12 sit ups

7 rounds

 

cash out: 400m row or run

 

Friday 3/13/15

6:00am, 7:00am, 5:00pm, 6:00pm

10:00 warm up w/ skill work of your choice

WOD choice 1, CrossFit Open 15.3:

7 muscle ups

50 wall ball shots

100 double unders

14:00 AMRAP

 

WOD choice 2:

1:00 ring or bar pull/push throughs (muscle up progression)

50 wall ball shots

100 double unders

14:00 AMRAP

 

WOD choice 3:

1:00 box dips

1:00 jumping pull-ups

2:00 wall ball shots

2:00 double unders

1:00 rest

2 rounds

 

Thursday 3/12/15

6:00am, 6:00pm

Strength:

power clean: 5-5-3-3-3

(next 2 weeks, power cleans will be Wednesdays, and OHS will be Thursdays)

WOD:

18:00 EMOTM

minute 1: 10 med ball cleans

minute 2: 20 wall ball press

minute 3: 30 Russian twists

repeat for 6 rounds

Wednesday 3/11/15

6:00am, 5:00pm level 1, 6:00pm, 7:15pm team training

Strength:

overhead squat 5-5-3-3-3

WOD:

15 stationary inch worms with push up

30 land mines

30 left leg step ups

30 right leg step ups

10 stationary inch worms with push-up

20 land mines

20 left leg step ups

20 right leg step ups

5 inch worms+ push-up

10 land mines

10 left step ups

10 right step ups

 

 

Monday 3/9/15 week 3 of 60 Day Challenge!

6:00am, 7:00am level 1, 6:00pm AND 7:00pm with Coach Cam

new Lift Cycle for next 3 weeks of the CrossFit Open:

monday: deadlift

wednesday: power clean

thursday: overhead squat

Monday strength:

deadlift 5-5-3-3-3

 

WOD:

1:00 ring planks

1:00 wall ball shots

1:00 hang power clean

1:00 jump squats

1:00 rest

3 rounds

 

EVERYTHING YOU NEED IS ALREADY INSIDE!