Monday 2015.03.16

Rowing

4x500m row, 1 minute rests

1:47.2
1:51.7
2:00.1
1:59.5

Leave a Comment

Saturday 2015.03.14

CrossFit Games Open 15.3

14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9’

Rx — 0

CrossFit Games Open 15.3 Scaled

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Scaled — 900.

Leave a Comment

Friday 2015.03.06

CrossFit Games Open 15.2

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern

81 reps (10, 10, 10, 10, 12, 12, 12, 5.)

Leave a Comment

Tuesday 2015.03.03

Warm Up
3 sets:
5 sots press
4 steps duck walk forward
4 steps duck walk backward

Pistol bottom position work

Strength

EMOM for 10 minutes:
3 snatch, 105/145 [45kg]
ME burpee to 6” target for remainder of minute

30 burpees. Ugh!! This should not have been so hard at 99#!

Leave a Comment

Monday 2015.03.02

CrossFit Games Open 15.1

131

CrossFit Games Open 15.1a

150

Leave a Comment

Friday 2015.02.28

CrossFit Games Open 15.1

125

CrossFit Games Open 15.1a

145

Leave a Comment

Tuesday 2015.02.24

Strength

EMOM for 10 minutes:
3 cleans 95/135
ME double unders remainder of minute

250 double unders

Leave a Comment

Monday 2015.02.23

7 mins of burpees (no target)

84. Fuck me I’m out of shape.

3 sets
5 ring dip negatives
5 ring pull-ups

Leave a Comment

Saturday 2015.02.21

Jess “Rest Day” Workout
5 rounds:
20 calorie assault bike
20 GHD sit-up

21-ish mins.

Leave a Comment

Thursday 2015.02.19

Level 2 Metcon
5 rounds for time:
30′ farmers carry, half body weight
10 double KB front squats
10 double KB swings
10 chest-to-bar pull-ups
10 plyo push-ups

22:30. 2x24kg carry; 2x16kg squat/swing.

Leave a Comment