3-31-2014 Monday Workout

Warm up: Run 400 meters

WOD: 50-40-30-20-10 for time

Wood choppers
Box Jumps
V-ups

Just for Fun: 100 push ups

3-28-2014 Friday Workout

CrossFit Open Workout 14.5!!

WOD: For Time 

21-18-15-12-9-6-3 reps of:

Thrusters (95 lbs / 65 lbs)
Burpees

3-26-2014 Wednesday Workout

Today's WOD: Running!!

Run 800 meters
Rest 2 minutes

Run 800 meters
Rest 2 minutes

Run 800 meters
Rest 2 minutes

Just for Fun: 100 squats + 100 sit ups

3-24-2014 Monday Workout

Warm up: 1 minute each of the following: run, push ups, squats, lunges x 2

WOD: "Jack"  - 20 minute AMRAP

10 Push Press (95/115)
10 American KB swings (26/35)
10 Box Jumps

Just for Fun: Run 400 meters

3-19-2014 Wednesday Workout

Here's a FUN kettlebell workout!!

Warm up: Run 400 m

WOD: "Arnie"

21 Turkish Get-Ups (Right hand)
50 OH Kettlebell swings
21 OH Squats (Left hand)
50 OH Kettlebell swings
21 OH Squats (Right hand)
50 OH Kettlebell swings
21 Turkish Get-Ups (Left hand)

Just for Fun: 50 X-Ups

3-17-2014 Monday Workout

Happy St. Patrick's Day!!

Warm up: Run 400 m

WOD: Bank 200

Do as many as possible of the following exercises during the 1 minute time limit.

1 minute of sit ups
1 minute of push ups
1 minute of squats
1 minute of kettlebell OH swings

Add all together then subtract from 200. Remaining debt is payed in burpees!

Just for Fun: 50 chinnies / 50 v-ups

3-14-2014 Friday Workout

CrossFit Open workout 14.3!!

Complete as many reps as possible in 8 minutes of:

95 lb / 135 lb deadlifts, 10 reps
15 box jumps, 20/24-inch

135 lb / 185 lb deadlifts, 15 reps
15 box jumps, 20/24-inch

155 lb / 225 lb deadlifts, 20 reps
15 box jumps, 20/24-inch

185 lb / 275 lb deadlift, 25 reps
15 box jumps, 20/24-inch

205 lb / 315 lb deadlifts, 30 reps
15 box jumps, 20/24-inch

225 lb / 365 lb deadlifts, 35 reps
15 box jumps, 20/24-inch

Weight for women start at 95 lbs. Weight for men start at 135 lbs.
The box jump for women is 20 inches and 24 inches for men.

3-12-2014 Wednesday Workout

Time to get SWEATy!!

100 Jumping Jacks
90 Sit ups
80 Lunges
70 Push ups
60 Squats
50 Jumping Pull ups
40 V-ups
30 Jumping Squats
20 Divebomber Push ups
10 Burpees

3-10-2014 Monday Workout

Happy Monday! It's Spring Break, but don't forget to get your SWEAT on!!

Warm up: 50 Jumping Jacks, 25 Push ups

WOD: 4 Rounds for Time

12 Burpees
24 Sit ups
36 Squats
Run 200 m

Just for Fun: 50 v-ups

3-7-2014 Friday Workout

CrossFit Open Workout 14.2. This is a tough one!!

Weight for overhead squats is 65 lbs for women, 95 lbs for men.

Every 3 minutes for as long as possible complete:

From 0:00-3:00
   2 rounds of:
   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00
   2 rounds of:
   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00
   2 rounds of:
   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

If all reps are completed (two complete rounds) before the time cap there is a rest until the three minutes is up before beginning the next segment. The workout is over when two full rounds of the couplet are not completed within the time cap. The score is the total number of reps completed.

3-5-2014 Wednesday Workout

Warm up: Tabata sprints and push ups

WOD: "Karen"

150 Wallballs for time

Just for Fun: 50 v-ups and 50 side v-ups

3-3-2014 Monday Workout

Warm up:
Run across the floor and back,  20 sit ups, run across the floor and back,  20 push ups X 4

WOD: 50-40-30-20-10 for time

OH Kettlebell swings
Box jumps or step ups

Just for Fun:
Squat Challenge Day 1 - 30 squats