Wednesday April 1, 2015 ''

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A.
100 push ups for time
B.
“Annie”
50, 40,30,20,10 reps for time of:
Double under
Sit ups

Tuesday March 31, 2015 ''

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A.
Max strict HSPU in 5 min
B.
“jackie”
1000m row
50 thrusters (20/15)
30 pull ups

Monday March 30, 2015 'Crossfit Total'

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Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift. Managing your time is very important in this workout. You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.
Warmup schedule for Back Squat:-
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%
Warmup schedule for Press:-
3 x 50%
2 x 75%
1 x 90%
Warmup schedule for Deadlift:-
1 x 60%
1 x 75%
1 x 85%
1 x 90%
Plan out your numbers using the above schedule before you hit the session.
B.
Max L sit hold

Saturday March 28, 2015 ''

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6 Rounds
400m run
10 kettlebell swings (24/16)
20 pullups
50 double unders

Friday March 27, 2015 ''

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Open 15.5

Thursday March 26, 2015 ''

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10min Amrap
5 power cleans (40/30)
7 push ups
9 squats
rest 5 min
10min Amrap
5 squat cleans (40/30)
7 sit ups
9 pull ups

Wednesday March 25, 2015 ''

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For Time
1km run
15 bodyweight back squat
500m farmers carry (24/16)
15 bodyweight back squat
1km run
15 bodyweight back squat

Tuesday March 24, 2015 ''

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EMOM 10min
3 hang power snatch (40/25)
20 double unders
rest 5 min
EMOM 10min
5 Push jerk (40/25)
10 Toes 2 bar

Monday March 23, 2015 'Filthy 50'

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50 Box Jumps (24/20)
50 Jumping Pullups
50 Kettlebell Swings (16/12)
50 Walking Lunges
50 Knees 2 Elbows
50 Push Press
50 Back Extensions
50 Burpees
50 Wallball (9/6)
50 Doubleunders

Saturday March 21, 2015 ''

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For time:
500m run
50 pistols
400m run
40 kettlebell swings (32/24)
300m run
30 toes 2 bar
200m run
20 Handstand pushups
100m run
10 muscleups