Friday 3/14/14

Workout 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 […]

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Thursday 3/13/14

3 Rounds, Each for time: Forward Sled Pull 135/95, 40m 5 Tire Flip and Jumps

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Wednesday 3/12/14

Yoga tonight! Make sure you register on MindBody.                     Every 3 minutes for 9 minutes: 2 Rounds of Cindy (5 pull ups, 10 push ups, 15 air squats) Max Rep Ball Slam 50/30 Score is total Ball Slam reps

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Tuesday 3/11/14

Reverse Filthy Filthy For time: 50 Double unders 50 Burpees 50 Wall ball shots, 20/14, 10ft 50 Back extensions 50 Push press, 45/35 50 Knees to elbows Walking Lunge, 50 steps 50 Kettlebell swings, 1pood 50 Jumping pull-ups 50 Box jump, 24/20

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Monday 3/10/14

5 min AMRAP 10 hang power clean 95/65 10 Bar Over burpee –Rest 3 min– 5 min AMRAP 10 hang power clean 95/65 10 Bar Over burpee Note: Continue where you left off on amrap one. Score is total rounds completed over the two amraps.

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Sunday 3/9/14

Open Gym 2pm – 5pm If you are coming to do 14.2, make sure you have a judge lined up.

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Thursday 3/6/14

10 min Amrap: 5 sub-1:30/500-m pace pulls on C2 rower 10 One arm dumbbell snatch 50/35 (alternating arm) 10 Toes to bar

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Wednesday 3/5/14

5 rounds, each for time: 5 burpees 8 box overs 24/20 Shuttle run 5 burpees

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Sunday 3/2/14

Open Gym 2 – 5 Don’t forget to input your 14.1 scores.

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Friday 2/28/14

CrossFit Games Open 14.1 If you are signed up for the open and are doing the open workout on Saturday then rest.

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