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5 Minutes x 2

  • March 31, 2016

As far as possible in 5 Minutes:
1 Deadlift (225/155)
1 Burpee Box Jump
2 Deadlifts
2 Burpee Box Jumps, etc…

5 Min AMRAP:
1 Plate Complex: Ground to Overhead plus OH Lunge R + L, in place (45/25)
5 Kettlebell Wall Ball Shots (50/35)

Back Squats & 10 Min EMOM

  • March 30, 2016

Back Squat
5-5-5
10 Min EMOM:
1 Power Clean + 1 Squat Clean + 1 Split Jerk
(@~70% of 1RM squat clean)
Dessert:
Sit-up Tabata

100 DUs for Time & 20 Min AMRAP

  • March 29, 2016

Benchmark Re-Test:
Complete 100 Double Unders for Time

20 Min AMRAP:
Run 400 meters
6 Toes to Bar
8 Push-ups
10 Pistols or 20 Jumping Lunges
20 Double Unders

Deadlifts & Jackie

  • March 28, 2016

Deadlift
12-10-8-6-4-2
*Work up to 90% of 1RM

“Jackie”
Complete for Time:
Row 1000 meters
50 Thrusters (45/35)
30 Pull-ups

Endurance WOD

  • March 26, 2016

“Baseline”
Complete for Time:
Row 500 meters
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

“B-1 Australian Hero WOD”
Complete 3 Rounds for Time:
Run 400 meters
21 Kb Swings (50/35)
15 Knees to Elbow
9 Ring Dips

Open 16.4

  • March 25, 2016

13 Min AMRAP:
55 Deadlifts (225/155)
55 Wall Ball Shots (20/14)
55 Calorie Row
55 Handstand Push-ups
(See games.crossfit.com for the scaled versions and full rules.)

How to Make an Athlete

  • March 24, 2016

Man Maker Tabata (30/20)

10 Min AMRAP:
5 Hang Power Cleans (135/95)
15 Burpees
30 Double Unders

High Heartrate

  • March 23, 2016

Complete 3 Rounds for Time:

Row 1000 meters

Run 800 meters

3 Minute Clock

  • March 22, 2016

Every 3 Minutes for 3 Rounds:
10 Shoulder Press (95/65)
Max Calorie Row for remaining time to 2:00
1 minute rest
*Rest 5 minutes
Every 3 Minutes for 3 Rounds:
10 Front Squats (95/65)
Max reps Double Unders for remaining time to 2:00
1 minute rest
*Rest 5 minutes
2 minutes max reps Box Jumps (24/20)

Back Squats & 7 Min EMOM

  • March 21, 2016

1 1/4 Back Squat
12-10-8-6-4-2
*Work up to 90% of 1RM

7 Min EMOM:
2 Muscle-ups
10 Hollow Rocks

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