03.29.2013 updated

Team WOD - FRIDAY Funday!

In teams of 2, complete 2 Rounds of the following for time:

• 50 Box Jumps
• 50 HR Pushups
• 50 Squats
• 50 KBS 1.5/1pd

- Partition reps between team members how ever you want
- Only one team member may work at a time
- If there is an odd number of people, you may have a three person team by adding 50 reps to each movement

03.28.2013 CrossFit Open

Workout 13.4

MEN - Men
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN - Women
Complete as many reps as possible in 7 minutes following the rep scheme below:

95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

http://games.crossfit.com/workouts/the-open/2013#tabs-4

03.26.2013

Warm- Up

5 Strickt Pull-Ups

10 Ball Slams

10 Squats

WOD – a

4 x 4 x 4 x 4

Back Squat

WOD – b

for time

21-15-9

Kettlebell – Double Under – Mt. Climbers

03.25.2013 Man-Up Monday

Warm-Up:
Building Run, Wall Lunges, Plyo Drills

Skills:
Deadlift - Bar Over Burpee

WOD:
EMOM for 10min-
5 Deadlifts*
5 Bar Over Burpees

Cool Down:
SYJ - Couch Stretch

*Discuss weights for the Deadlifts with your coach.