3 Rounds for Time:
Warmup: 2 min jump rope 10 squats 10 lunges 10 situps 10 pushups Post your scores to the Whiteboard. Strength: Hang squat cleans 10×1 Post your scores to the Whiteboard. Workout of the Day
This Weeks WODs
Monday (2) Warmup: 2 min jump rope 10 squats 10 lunges 10 situps 10 pushups Strength: Hang squat cleans 10×1 3 rounds for time: 30 wall balls (20/14) 30 GHD situps 30 lunges (3
12 min AMRAP
Warmup 2×200 meter run 10 pushups 30 sec handstand hold 5 scaled hspu 5 strict pullups 5 kipping/butterfly pullups 5 ctb pullups Post your scores to the Whiteboard. Workout of the Day 12 min
Open 15.1/15.1a
Warmup USAW clean Post your scores to the Whiteboard. Workout of the Day CrossFit Games Open Workout 15.1 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women
Partner WOD
Warmup 2 min jump rope 10 air squats 10 pushups 5 strict press 5 push press Post your scores to the Whiteboard. Strength Strength: Hang squat snatch 10×1 Post your scores to the Whiteboard.
2011 Games workout
Warmup USAW Clean Post your scores to the Whiteboard. Strength Hang squat cleans 10×1 Post your scores to the Whiteboard. Workout of the Day For time: – 2011 Games workout 5 rope climbs/5 clean
3 rounds for time
Warmup 2×200 meter run (slow, fast) 10 air squats 10 bear hug squat jumps 10 pushups Post your scores to the Whiteboard. Strength Bench Press Bench press 1-3-3-5-5-7-9 (increase weight every set) Post your
“The 50s” Regionals 2014
Warmup 400m row 10 pushups 10 box step ups 10 barbell deadlifts Post your scores to the Whiteboard. Workout of the Day 25 cal row 25 box jumps (24/20) 25 deadlifts (180/120) 25 wall