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
3-17-15
As Many Reps in As Possible 9 mins: 2 Power Cleans, 135/95 2 Box Jump Overs, 24/20 4 Power Cleans, 135/95 4 Box Jump Overs, 24/20 6 Power Cleans, 135/95 6 Box Jump Overs, 24/20 -Continue going up by 2’s- …
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3-14-15
Complete for Time: Run 800 meters 21-15-9 reps of: Deadlifts, 225/145 Box Jumps, 24/20 Run 800 meters
3-13-15
NON-OPEN COMPETITORS: As Many Rounds As Possible in 14 Minutes: 50 Wall-ball shots (20/14) 100 Double-Unders (200 Single-Unders) Men Use 20-lb ball to 10 feet, Women use 14-lb ball to 9 feet FOR OPEN COMPETITORS: As Many Rounds As Possible …
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3-12-15
As Many Rounds As Possible in 20 mins Teams of 2 Row 1K 100 Squats 100 Sit ups 100 Kettlebell Swings, 53/35 **Split anyway you choose
