CrossFit Open 15.3

Workout of the Day CrossFit Open 15.3 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17) Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders…

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Thursday, March 12th, 2015

Workout of the Day Max Height Box Jump Max Distance Broad Jump then 3 Rounds 1min on of each: Candlesticks Push ups MB shuttle runs KB Press Level 1 3 Rounds 1min on of each: Candlesticks Banded Push ups MB shuttle runs (10#) KB Press (18#/9#) Level 2 3 Rounds 1min on each Candlesticks Banded…

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Wednesday, March 11th, 2015

Workout Of The Day Muscle Up Progressions then 6 minutes 500m Row then, AMRAP 9 Deadlift  6 Hang Clean  3 Shoulder to Overhead  Level 1 Muscle Up Progressions then 6 minutes 500m Row then, AMRAP 9 Deadlift 55#/35# 6 Hang Clean 55#/35# 3 Shoulder to Overhead 55#/35# Level 2 Muscle up Progressions then 6 minutes…

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Tuesday, March 10th, 2015

Workout of The Day Overhead Squat Find your 3 rep max. then Complete For Time: 25 Lunges 25 Pull-ups 25 Box Jumps  25 DU 25 Ring Dips 25 Knees 2 Elbows 25 KB Swings  25 Sit Ups 25 Pistols 25 Burpees Level 1 Overhead Squat Find your 3 rep max. then Complete For Time: 25…

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Monday, March 9th, 2015

Workout of the Day Sumo Deadlift Find your 1 rep max. then 10min AMRAP 1 Rope Climb 10 Wall Balls  20 DU’s Level 1 Sumo Deadlift Find your 1 rep max. then 10min AMRAP 2 Modified rope climbs on rig 10 Wall Balls 10#/4# 20 Single Skips Level 2 Sumo Deadlift Find your 1 rep…

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HAPPY BIRTHDAY ANETTE!!!

Workout of the Day Partner WOD: Complete the Following For Time 1) 1000m row Partner holds rack position (135#, 95#) 2) 100kb swings (Green, Yellow) Partner hangs from rig 3) 100 Box Jumps (24″/20″) Partner holds ring support Post your scores to the Whiteboard.

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Wednesday, March 4th, 2015

Workout of the Day “Make a concerted effort to be barefoot as much as possible in order to strengthen and mobilize your feet.” 6 sets of: Snatch DL 3 reps Snatch Pull 3 reps then 3min 200m run max pull ups 30sec REST 3min 200m run max box jumps 30sec REST 3min 200m run max…

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Tuesday, March 3rd, 2015

Workout of the Day “Our bodies tend to mold themselves into the positions in which we spend the most time.” ~ #getmoving! Back Squat Find your 5 rep max. then DU clinic: 5 x 2min max consecutive then “Grace” 30 reps for time: Clean and Jerk  Post your scores to the Whiteboard.

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Monday, March 2nd, 2015

Workout of the Day “Your tissues can change, your joints can change, and you can change.” Pull Ups 3, 3, 3 then Chin Ups 3, 3, 3 then Ring Dips 3, 3, 3 then Pistols 3, 3, 3 (per leg) then 15 minute AMRAP 5 Burpees 10 Wall Balls 15 Box Jumps 20 Sit Ups…

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