Workouts

"What matters is that you are positive, accountable, motivated, determined, and hardworking."

3/12/2014

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500m row 2 rounds 10 back squats w/bar 10 scalp pull-ups 10 kipping swings 10 double unders 10 push-ups 20 sec handstand hold Metcon Metcon (Time) 40 Back Squats (115,75#) Adv(135,95#) 30 Toes to Bar 20 Kettlebell Snatches (24,16kg) 10 Burpees 5 Wall Walks 10…

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3/11/2014

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 150m row 5 burpees 10 sit-ups 10 push press w/kettlebell Gymnastics Plank Holds (Double tabata (L-hangs&Plank holds)) Metcon Metcon (Time) 2 Rounds: 250m row 15 Clean & Jerks(115,75#)Adv (135, 95#) 15 Burpees to 6″ target -rest 5 minutes between rounds

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3/10/2014

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 singles 20 air squats 15 push ups 10 box jumps 500m row Weightlifting Push Jerk (5×[email protected]% of 1RM) Metcon Metcon (AMRAP – Reps) 7 min AMRAP 1 Squat Clean Thrusters (95,65#) Adv(125,85#) 20 Double Unders 2 Squat Clean Thrusters 20 DU 3 SCTH 20…

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Open 14.2

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 200m row 5 pull-ups 7 OHS w/PVC 7 good mornings w/PVC 5 kettlebell swings Metcon CrossFit Games Open 14.2 (AMRAP – Reps) 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of:…

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3/6/2014

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m row 2 rounds 5 lateral box jumps 10 squats w/bar 5 strict press w/bar Skill 4x300m row, rest 2 min after each set Metcon Metcon (Time) 50 Thrusters w/ bar (45,35#) 50 Weighted sit-ups (30,20#) 50 Push-ups 50 Box jumps (24,20″) 50 Slam Balls…

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3/5/2014

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 150m run 20 singles 10 sit-ups 5 burpees 3 pull-ups Skill EMOM for 8min Even: 6 burpee pull-ups Odd: 8 Toes 2 bar Metcon Metcon (Time) Buy-In: 1 mile then…. 40 Double Unders (120 singles) 30 Kettlebell Swings (32,24kg) 20 Jumping lunges 10…

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3/4/2014

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run 10 air squats 10 burpee broad jumps 10 ring dips 10 push-ups Weightlifting Hang Clean (70%x2x3, 75%x2, 80%x2) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

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3/3/2014

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 800m row 2 rounds 5 wallballs 10 jumping squats 10 kettlebell swings Weightlifting Power Clean (1RM) Metcon Metcon (AMRAP – Reps) 3 rounds: 10 min amrap 10 Clean & Jerks (115,75#) Adv (125,85#) 8 pull-ups 6 box jumps (24,20″) -remaining time max effort wall balls…

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02/28/2014

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run 2 rounds 5 pull-ups 10 kettlebell swings 20 double unders Weightlifting Snatch Pull + Power Snatch (3 rds: 100m row + snatch pull + Power snatch) work up to over workout weight Metcon CrossFit Games Open 14.1 (AMRAP – Reps) 10-Minute AMRAP of:…

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2/27/2014

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rds 5 burpee broad jumps 10 OH lunges w/plate (45,25#) 10 G2OH w/plate 10 sit-ups Skill Rowing (3×20 cal, 1 min rest between sets ) Metcon Metcon (Time) 3 Rounds 150m Run 15 HR push-ups 20 Ball Slams (30,20#) 25 Sit-ups w/slamball

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2/26/2014

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rds 150m run 10 good mornings w/bar 10 push press w/bar 10 jumping lunges Warm-up Weightlifting Deadlift (50%x6, 55%x4, 60%x2) Metcon Metcon (Time) 21-15-9 Deadlift (225,155#) Adv (275,185#) HSPU Box Jumps (24,20″) Adv (30,24″)

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2/25/2014

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rds 200m row 25 singles 10 jumping squats 10 push-ups Gymnastics L-Sit Double tabata: L-sits on rings weighted sit-ups russian twists plank hold v-ups Metcon Metcon (AMRAP – Rounds and Reps) 12min AMRAP 50 Double Unders (150 singles) 5 Power Clean & Jerks (115,75#)…

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