“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 minute (Nov Male/Nov Female)
No substitutions.
There are 2 scores for this WOD
Score 1 = Reps in the 5 Minute AMRAP
Score 2 = Reps of Double Unders (Intermediate ) or Single Unders (Novice)
WOD 3 standards info:
The WOD starts with the weight on the ground.
Athletes may step up onto the box without jumping.
Hips must be open with both feet on the box for a good rep.
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 push-ups
6 Cleans, 185/125
18 Handstand push-ups
6 Cleans, 185/125
21 Handstand push-ups
9 Cleans, 185/125
Etc., adding 3 reps to the handstand push-up
each round, and 3 reps to the clean every 3
rounds.
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-
Skill Work:
Beginner: Practice Kipping and Butterfly pull ups.
Intermediate: Practice C2B versions of Kipping and/or Buttterfly pull ups.
Advanced: 8 rounds, 5 reps every 45 secs of C2B pull ups.
