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 in 14 Minutes:
15.3
RX:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use
14-lb. ball to 9 feet
Scaled:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb.
ball to 9 feet
Masters:
100 Double-unders
50 wall-ball shots
7 muscle-ups
Men use 20-lb. ball to 9 feet, Women use 10-lb.
ball to 9 feet
Scaled Masters:
50 Wall-ball shots
200 single-unders
Men use 14-lb. ball to 9 feet, Women use 10-lb.
ball to 9 feet
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
3-11-15
“Goat Day”
Pick 4 exercises you want to improve on; one from each category:
1. Weightlifting
2. Gymnastics
3. Aerobic Conditioning
4. Mobility
On the minute for 20 minutes, perform each exercise, rotating between each category.
For example:
Minute 1 – Goat 1 (Clean)
Minute 2 – Goat 2 (Toes to bar)
Minute 3 – Goat 3 (Double Unders)
Minute 4 – Goat 4 (Shoulder Joint Mob)
Minute 5 – Return to Goat 1, etc…
This is the format that will be followed by all classes. Today is NOT A BEACHBODY DAY!
3-10-15
On The Minute x 14 Minutes
Odd: 5 Power Cleans (135/95) + 30 Double Unders
Even: 5 Toes to Bar + 5 Wallballs (20/14)
3-9-15
As Many Rounds As Possible in 15 mins:
30 Jumping Lunges
30 Kettlebell Swings, 53/35
30 Push-Ups
5-7-15
CrossFit Open workout 15.2
OR…
As Many Reps as Possible in 15 mins
Teams of 2
50 Box Jump Overs
50 Burpee
50 Front Squats
-Rest 5 Minutes-
Then Repeat AMRAP 15
5-6-15
For Load
Deadlift, 3-3-3-3-3
Complete for time
15-12-9 reps of:
Deadlift, 275/175
Box Jumps, 30/24
3-5-15
As Many Rounds/Reps As Possible in 20 mins
Teams of 2:
50 Calorie Row
50 Double Unders
50 Burpees
50 Step Walking Lunge
3-4-15
“Goat Day”
Pick 4 exercises you want to improve on; one from each category:
1. Weightlifting
2. Gymnastics
3. Aerobic Conditioning
4. Mobility
On the minute for 20 minutes, perform each exercise, rotating between each category.
For example:
Minute 1 – Goat 1 (Clean)
Minute 2 – Goat 2 (Toes to bar)
Minute 3 – Goat 3 (Double Unders)
Minute 4 – Goat 4 (Shoulder Joint Mob)
Minute 5 – Return to Goat 1, etc…
This is the format that will be followed by all classes. Today is NOT A BEACHBODY DAY!
