Funday 15.5

WORKOUT 15.5

27-21-15-9 reps for time of:

Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Scaled

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

Men use 65 lb.
Women use 45 lb.

Thursday

Complete 2 Rounds for TIME of:

20 Jumping Jacks
20m Bear Crawl
20 Air Squats
20m Crab Walk
20 4-Count Flutter Kicks
20m Backwards Run
20 Mt Climbers
20m Broad Jumps
20 Situps

15.5: Three Queens

Presented by Progenex

Watch the last workout of the 2015 CrossFit Open, Thursday at 8:00pm

What happens in Vegas won't stay in Vegas this time. It will be streamed worldwide, and you won't want to miss it. 

The last three women to win the CrossFit Games—Annie Thorisdottir (2011, 2012), Sam Briggs (2013), and Camille Leblanc-Bazinet (2014)—will be tested at Zach Forrest’s affiliate, CrossFit Max Effort.

Wednesday

Compete for Time:

   · 20 Burpees

   · Building Run

   · 20 Jumping Lunges

   · Building Run

   · 20 HR Pushups

   · Building Run

   · 20 Hollow Rocks

Tuesday

BACK SQUAT: 5-5-5-5-5

   

           then...

Car & Prowler Pushes

Monday

WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Scaled

Complete as many rounds and reps as possible in 8 minutes of:
  10 push presses
  10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

For complete workout standards, video and scorecard click here.

Funday 15.4

WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Scaled

Complete as many rounds and reps as possible in 8 minutes of:
  10 push presses
  10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

For complete workout standards, video and scorecard click here.

Thursday

EMOM for 12min complete:

    EVEN- 20 KB Swings 

     ODD- 20 Hollow Rocks

Find your motivation
Be it a song, a YouTube clip, an inspirational quote, a picture, whatever it may be, it’s crucial to find something that motivates you and gets you fired up before heading to class. I mentioned having the image of a lion ripping its prey in half, which is a little extreme I admit, but the point is you should have a go-to source of motivation that ignites a spark within you. Something that reminds you why you love CrossFit or why you started the sport in the first place. Perhaps it can help to show you how far you’ve come since you started your CrossFitting career, or how close you are to achieving your goal. Whatever it may be, just make sure it makes you passionate about working out not just today, but EVERY DAY.