WOD – 18APR15

CrossFit24Logo

Skill:

Tabata L sit
8 rds

WOD:

6 min AMRAP

10 – OHS (95/65)
10 – Push Ups
60 – Double Unders

Rest 3 Min

6 min AMRAP

10 – OH Lunges (45/25)
10 – Grasshoppers
1 – Rope Climb

rest 3 min

6 min AMRAP

10 – Wall Balls (20/14)
10 – Clean & Jerks (95/65)

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WOD – 16APR15

CrossFit24 Logo Full

Skill:

Shoulder Press
Find your 1 rep max.
3-3-3-2-1

WOD:

3 rounds each for time of:
6:00 min to complete below:
400m run
10 pull ups
20 push ups
30 sit ups
40 squats
Rest ~3 minutes between rounds

Score: time each round and total
If you do not finish record rep and movement you got to at 6:00 min mark

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WOD – 08APR15

Bonnie Bio 3

Skill:

Power Clean + 3 Push Jerks

20 min to find max weight

WOD:

15 Min AMRAP

100m – Run
1 – Rope Climb
3 – Bear Complex (115/85)(must be touch and go)

Bear Complex Review

1 Bear Complex is:

Power Clean
Front Squat
Push Press
Back Squat
Back Rack Push Press

HAPPY BIRTHDAY BONNIE!

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WOD – 06APR15

31OCT12

WOD:

OPT Repeatability Test

3 rounds, each round for time, of:
Row, 250 m
10 Kettlebell Swings, 70 lbs/53lbs
10 Burpees
10 Kettlebell Swings, 70 lbs/53lbs
10 Burpees
10 Kettlebell Swings, 70 lbs/53lbs
Row, 250 m
Resting 10 mins between each round.

Record total time | rd #1 | rd#2 | rd #3 …

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WOD – 01APR15

LTW_7138

Skill:

Mobility

WOD:

For Time:

50 – KB Swings (1.5/1)
50 – Box Jumps (24/20)
50 – Push Press (75/55)
50 – Pull Ups
50 – Push Press (75/55)
50 – Box Jumps (24/20)
50 – KB Swings (1.5/1)

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WOD – 28MAR15

2015Open-logo-week5

WOD:

CrossFit Games Open Workout 15.5

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)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

SCALED
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

MASTERS 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

SCALED MASTERS 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.

TEENS
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 65 lb.
Girls use 45 lb.

SCALED TEENS
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 45 lb.
Girls use 35 lb.

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