31 MAR: Hero WOD

Mike 'Dork' Kennedy

33 Sqauts (225/155)
15 burpees
33 DL
15 Burpees
33 KB swing (2pood/1.5)
15 Burpees

30 Mar 14 The last day of the 2014 CrossFit open!!!!!!

21-18-15-12-9-6-3
Thrusters (95/65)
Bar-facing Burpees

Great Job everyone!!!!

 

29 March: 14.5 or Cindy

28 March. 14.5

21-18-15-12-9-6-3
Thrusters (95/65)
Bar-facing Burpees

27 Mar 14 Keg Isabel? I thought kegs just gave us beer...

KEG Isabel

30 Snatches for time 90/55

   

Rest 5 min

then

1 mile for time

2min max effort pushups

2 min max effort situps 

1 mile for time

Score at

Isabel time/pushup reps/situp reps/total time 

26: Partner WOD!

With a Partner Complete:
100m Walking lunge
50 Pushups
24 K2E
6 rope climbs
50 BJ (24/20)
100 AMSU
50 pullups

25MARCH: Fran's Cousin

1min ME GHD situps
-then-
21-15-9
Thrusters (135/95)
DL

24 Mar: A burner and a Chipper

WOD1:
50 DU
10 KB Snatch (24kg/16)
-3min rest-
WOD2:
20 PP (115/75)
25 FSQ
30 PJ
35 BSQ

23 Mar 14.4 last chance.......

The Movement Fix Warmup

-
14.4
14min AMRAP
60 Calorie Row
50 T2B
40 WBS
30 Cleans (135/95)
20 Muscle ups

22 Mar: 14.4 or 300

21 Mar: 14.4

The Movement Fix Warmup

-
14.4
14min AMRAP
60 Calorie Row
50 T2B
40 WBS
30 Cleans (135/95)
20 Muscle ups

20 Mar 14 Fun one....

Thursday March 20, 2014

Warm up:2 rounds  5 wall walks 5 med ball cleans run a lap and mobilize

WOD1: 3RFT 400m run, 50 air squats, 7 HSPU 15 min time cap

5 min rest

WOD2: 15,9,7,3. STOH and pull ups 95/65 10 min cap

 

 

19 March: Doubles, shoulder taps, and Fran's ugly sister

WOD1: 

50 DU

10 Shoulder taps

100 DU 

10 shoulder taps

 

5 min rest

WOD2:Fran's ugly sister(10 min cap)

45 thrusters  (95/65)

45 pull ups

18 Mar: KBs and sleds

Tuesday March 18, 2014

Warm up: 

DROM

1000m row

WOD1: 5RFT 

-all Kettlebell-

5 deadlifts

5 cleans

5 push press

5 Squats 

(24/16)

-5 min rest-

WOD2: 

600m sled drag 

5 wall walks

400m sled drag 

5 ww

200m sled drag 

5 ww  

 

 

17 March: 3 WODS?!?!

Warm up: ERO, med ball cleans

 

WOD1:

4RFT 

10 Burpees

10 Box Jumps(24/20)

10 alternating 1 arm KB snatch(24/16)

5 min rest

WOD2: 

10,8,6,4,2

Ring dips 

L sit pull ups

NO REST

WOD 3:  20 DL in with 110/75 stone

 

 

16 Mar 14 Sunday CF Open WOD

Movement Fix Warmup

14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

15 Mar: 14.3 or Nasty Girls

Movement Fix warmup

14.3
-or-
"Nasty Girls"
3RFT
50 Squat
7 Muscle ups
10 HPC (135/95)

14 Mar: Open 14.3

Movement Fix Warmup

14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch