Month: March 2014

4/01/2014

Main – CrossFit Warm-up 10min. mobility (No Measure) Weightlifting 20min. to build to a heavy 1 rep. Snatch Weightlifting 20min. Back Squat (5@75%-3@85%-1@95%-2@90%-2@90%-2@90%)

3/31/2014

Main – CrossFit Metcon 18min. 3 sets of 250m row sprints 250m Row (Time) Weightlifting 20min. to build a heavy 1 rep max. Deadlift Metcon You may scale the number of C2Bs to make it through the EMOM. If you DO NOT hit the number that you started with in your EMOM within your minute …
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OPEN 14.5

Main – CrossFit Open 2014 Metcon CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees …
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3/28/2014

Main – CrossFit Warm-up 10min. mobility (No Measure) Metcon 20min. CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# …
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3/27/2014

Main – CrossFit Weightlifting 15min. to build to a heavy set of 1-Push jerk 1-Split jerk Push Jerk Weightlifting 15min. 3 sets of alternating exercises. Ring Dips (10-10-10) Good Mornings (10-10-10) Weighted good mornings. Metcon Metcon (2 Rounds for time) 3 rounds for time 6-Power cleans @ 135/95# 3-S2OH @ 135/95# 36-DUs Rest till the …
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