Thursday 10/22/15

Me at chipotle

A video posted by @thelightweights on

5 rounds for time of:
45-lb. barbell overhead walking lunges, 50 feet
21 burpees

Wednesday 10/21/15

For Time:
21 clean and jerk 95//75
300m run
3 rope climb
15 clean and jerk 135/95
300m run
2 rope climbs
9 clean and jerks 155/105
300m run
1 rope climbs

Tuesday 10/20/15

10 Min Amrap
10 Toes to Bar
15 Wall Ball 20/14, 10’/9′
30 Double Unders

Monday 10/19/15

3 Rounds for Time:
400m Run
30 Cal Row
15 Burpees over Bench

Sunday 10/18/15

Open Gym 2 – 5

Monday’s movements:
Clean and Jerk
run
rope climb

Saturday 10/17/15

Team wod 9am

Friday 10/16/15

CrossFit Games Open 13.2
10min amrap
5 Shoulder to overhead 115/75
10 Deadlift 115/75
15 Box jumps 24/20

Standards and Masters variations

Thursday 10/15/15

tomorrow-we-squat

Clean + Hang clean + Jerk
4×1

Tempo Front Squat
4×3 – 3:1:3

Good Morning
4×5

Week 4 of 4. Target a 10# increase from week 3.

Or

3 Minutes at each station, 30 seconds of rest between stations:
Wall Ball 20/14, 10/9
Cal Row
Push ups
Med Ball Clean 20/14

Wednesday 10/14/15

did you die

3 rounds for time:
800m run
80 Air Squats
8 Muscle Up

Tuesday 10/13/15

no protein

Snatch + 3 Snatch Balance
4×1

Back Squat
4×7

Shoulder Press
3×4

Week 4 of 4. Target a 10# increase from week 3.

or

Tabata Row (cals)
Tabata Slam Ball 50/30

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