3-27-15
Complete for time 5 Rounds of: 5 Cleans, 155/105 15 Bar-facing burpees Cool Down: “Tabata” core work – 8 mins Planks V-Holds
3-25-15
“Goat Day” Pick 2 exercises (Goat) you want to improve on. On the minute for 20 mins. ODD – Goat 1 Even – Goat 2
3-24-15
Festivus Games Prep. WOD 3: 5 & 15 AMRAP 5 Minutes 5 Push Press (115/75/75/45)(Int Male/Int Female/Novice Male/Novice Female) 15 Box Jumps (20″) Rest 1 Minute Max Double Unders in 1 minute (Int Male/Int Female) Max Single Unders in 1 …
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3-23-15
As Many Reps As Possible in 15 mins: 15 Plate Ground To Overhead, 45/25 25 Sit-Ups 35 Air Squats
3-21-15
Teams of 3 As Many Reps As Possible in 16 mins: 10 Front Squats, 185/125 20 Pull-Ups 30 Deadlifts, 185/125 One of the three athletes starts with a run. Every 400 Meters, rotate the runner.
3-20-15
CrossFit Open Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 Handstand push-ups 3 Cleans, 185/125 6 Handstand push-ups 3 Cleans, 185/125 9 Handstand push-ups 3 Cleans, 185/125 12 Handstand push-ups 6 Cleans, 185/125 15 Handstand …
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3-19-15
Overhead Squat For Load: 5-5-5-5-5 -then- Complete 3 Rounds for Time: 50 Double Unders 40 Push ups 30 Abmat sit-ups 20 Burpees 10 Alternating Kettlebell Snatch, 70/53 lbs
3-18-15
“Goat Day” Pick 2 exercises you want to improve on. On the minute for 20 mins. Even – Goat 1 Odd – Goat 2
