Mon 17 Mar – 14.3

 

Warm Up

1000 m Row – Steady pace, increasing past 500 to finish.

25 Kettle bell swings – medium weight

10 Step Ups to the box

5 Box Jumps

10 Good Mornings with bar

3 min back mobility

3 min hip mobility

Workout 14.3

Complete as many reps as possible in 8 minutes of:
61/ 42.5 kg deadlifts, 10 reps
15 box jumps, 24/ 20inch
84/ 61 kg deadlifts, 15 reps
15 box jumps, 24/ 20 inch
102.5/ 70 deadlifts, 20 reps
15 box jumps, 24/ 20 inch
125/ 84 kg deadlifts, 25 reps
15 box jumps, 24/ 20 inch
143/ 93 kg deadlifts, 30 reps
15 box jumps, 24/ 20 inch
165/ 102.5 kg deadlifts, 35 reps
15 box jumps, 24/ 20 inch

Scale as required and ensure you maintain form throughout.

 

Alternative if people have done the open WOD and do not want to try to better their score;

5×5 Back Squat – if enough weights.

Met Con

12 MIN AMRAP

12 Burpees

12 T2B

40 Double Unders

 

Thurs 13 Mar 14 – OHS

Warm Up

Back Mobility
Shoulder Mobility
Junkyard Dog
20 x Overhead Squat w/ pipe

WOD

Overhead Squat 3-3-3-3-3 reps

Wed 12 Mar 14

Warm Up

Back Mobility
Shoulder Mobility
Hip Mobility
20 x Good Mornings
20 x Box Jumps
400m Run

WOD

10-1 For Time:

Deadlift (85/60kg)
Sit Up

Tues 11 Mar 14

Warm Up

Burgener
Junkyard Dog
5 x Muscle Ups
500m Row

WOD

15min AMRAP:

5 x Handstand Push Ups
5 x Clean / Power Clean (60/40kg)
5 x Forward Roll

Fri 07 Mar 14 – CrossFit Open 14.2

Warm up

1000m Row (4, 3, 2, 1 increasing intensity)
30/30 Squats
Burgener Warm Up
Hip Mobility
Shoulder Mobility

Skills

Overhead Squat
Chest to Bar Pull Ups

WOD

14.2 if anyone wishes to do it today

Tabata Shuttle Runs (15m)

Thurs 06 Mar 14 – Leg Ouch

Warm Up

80m Farmer Walk (fast) w/ 40/20kg
Max Effort Strict Pull Ups
Max Effort Strict Handstand Push Ups
20m Lunges
200m @ 80% effort

WOD

Two rounds for time of:

Run 400 meters
Handstand walk 15 meters
Run 400 meters
One legged squat, 30 reps

From CrossFit.com WEDNESDAY 130306

Wed 05 Mar 14 – Clean Ladder

Warm Up

Junkyard Dog
Burgener
3min Hip Mobility
3min Squat Hold
20 x Goblet Squat
500m Row

WOD

12 min AMRepAP:

40 x Box Jumps 24/18″
15 x Clean, 40/30kg
30 x Box Jumps
15 x Clean, 60/40kg
20 x Box Jumps
15 x Clean, 80/50kg
10 x Box Jumps
As many Cleans as possible in the remaining time, 90/60kg

Scale:

Male Cleans: 30/40/50/55kg
Female Cleans: 15/22.5/30/35kg

Tues 04 Mar 14 – 30min AMRAP

Warm Up

Over’n’Under Game
20m Burpee Broad Jumps
20 x Box Jumps
500m Row

Skills

Muscle Ups and Bar Muscle Ups

WOD

30min AMRepAP:

Unbroken Towel Pull Ups and Push Ups

Score Total Pull Ups and Total Push Ups

Fri 28 Feb 14 – Outside for the first time this year

Warm Up

3min Hip Mobility
500m Row @ 75% pace
100 x Double Unders
30/30 Squats

Strength

Deadlift 10×1

WOD

3 RFT:

Run 200m
100m Walking lunge
50 x Squats

From CrossFit.com Saturday 130302

Thurs 27 Feb – Muscle Up Madness

Warm Up

10 x Deficit Push Ups @ Full Depth (use 7/2″ boxes)
100 x Double Unders
10 x Deficit Negative Bar Dips @ Full Depth
500m Row

Skill

Cleans

WOD

For Time:

30 x Muscle Ups

or 15 x Muscle Ups

or 10 x (3 x Pull Ups, 3 x Dips)