Tuesday 01/12/16

CrossFit Games Open 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Standards, Scales, Scoresheet, and Masters Varations

Monday 01/11/16

Complete as many rounds as possible in 10 mins of:
20 Box Jumps, 24/20
15 Russian Kettlebell Swing, 2/1.5
10 Wall Balls, 20/14 , 10/9
5 Burpees

Sunday 01/10/16

Open Gym 2 – 5

Saturday 01/09/16

Team wod @ 9

Friday 01/08/16

4 rounds for time:
400m run
10 pull ups
15 Dumbbell Shoulder to Overhead 40/30
20 Goblet Dumbbell jumping squat 

Thursday 01/07/16

5 rounds of:
1 minute of dumbbell deadlifts
1 minute of push-ups

Do not rest between rounds. Score is total reps.

Wednesday 01/06/16

CrossFit Games Open 13.4
7 minute Amrap:
3 Clean & Jerk 135/95
3 Toes-to-bar
6 Clean & Jerk 135/95
6 Toes-to-bar
9 Clean & Jerk 135/95
9 Toes-to-bar
12 Clean & Jerk 135/95
12 Toes-to-bar
15 Clean & Jerk 135/95
15 Toes-to-bar
18 Clean & Jerk 135/95
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Standards, Scoresheet, and Masters Variations

Tuesday 01/05/16

nmpum[1]

Front Squat
3/3/3/3/3/3/3

then

Tabata Row (Calories)
Tabata Ball Slam 50/30

Monday 01/04/16

For Time:
50 Double Unders
15 Hang Power Snatch 95/65
50 Double Unders
12 Power Snatch 135/95
50 Double Unders
9 OHS 155/105

Sunday 01/03/16

Open gym 2 – 5

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