3/30/2015

A)

Every 90 seconds for 18 minutes:(4 sets of each)

Kb goblet squats x 10 (2111)

Plank hold x 45 seconds

L-seated dumbbell press x 8 (1121)

B) 

Amrap in 9 minutes: (rounds/reps)

15 Kb swings 

12 goblet hold alt reverse lungesimage

9 burpees

 

 

 

 

 

 

3/28/2015

Classes at 8:00, 9:00 and 10:00am

CrossFit Open Workout 15.5 (TIME)

27-21-15-9 Reps for time of:

Row (calories)

Thrusters (95/65)

image

3/27/2015

METCON (TIME)nicole hspu

Every 4 minutes for 16 minutes: (4 sets)

7 db snatch (L)

7 strict hspu

7 db snatch (R)

8 shuttle sprints

Note your times for each set and add them for total working time.

(ex., 1:30 + 1:45 + 1:30 + 1:40 / total working time = 6:25)

3/25/2015

METCON (TIME)image

3 ROUNDS OF:

10 box jumps (24/20)

10 power snatch (115/75)

Then 2 rounds of:

15 Kb swings (70/53)

15 chest 2 bar pullups

3/24/2015

 METCON (REPS)image

AMRAP IN 12 MINUTES:

6 toes 2 bar

8 hand release pushups

10 situps

12 shuttle sprints

 

*each shuttle sprint counts as a rep

3/23/2015

STRENGTH

Deadlift

METCON (TIME)

10-1 reps of:

Front squat (135/95)

Bar facing burpees

image

 

3/21/2015

OPEN WORKOUT “15.4”image

AS MANY REPS AS POSSIBLE IN 8 MINUTES OF:

3 HSPU, 3 CLEANS

6 HSPU, 3 CLEANS

9 HSPU, 3 CLEANS

12 HSPU, 6 CLEANS

15 HSPU, 6 CLEANS

18 HSPU, 6 CLEANS

21 HSPU, 9 CLEANS

24 HSPU, 9 CLEANS

ETC…., FOLLOWING THE SAME PATTERN

MALE: 185LBS

FEMALE: 125LBS

3/18/2015

STRENGTH

Snatch-grip deadlift: 5×3 @ 100-105% (% of snatch max)

METCON (TIME)

“Diane”

For time:

21-15-9

Deadlift (225/155)

Handstand pushup

*compare w/ 9-9-2014

image

 

 

 

3/17/2015

SKILL/STRENGTH

3 rounds not for time:

20 alt pistolsimage

10 strict hspu

30 dubs

METCON (Reps)

A] Amrap in 4:00

5 squat cleans (135/95)

10 pullups

Rest exactly 3 minutes

B] Amrap in 4:00

5 oh squats (115/75)

10 T2b

*score =

A] total reps

B] total reps

 

3/16/2015

STRENGTHimage

Back squat:

2×12 @65%

2×10 @70%

METCON (TIME)

3 rounds for time:

20 ab mat sit-ups 

10 *Kb clean and press (L)

10 burpee box jump-overs (24/20)

10 *Kb clean and press (R)

*use a challenging weight