Monthly archives: March, 2017

STRENGTH

Work up to a 1RM Hang Power Clean

WOD

For Time:

(10 min. time cap)

21 Hang Power Cleans (135/95)

50 Double Unders

15 Hang Power Cleans (155/105)

50 Double Unders

12 Hang Power Cleans (185/125)

50 Double Unders

9 Hang Power Cleans (205/135)

POST WORKOUT PARTY

40/30 Cal Bike

As fast as possible



STRENGTH

Push Jerk

Work up to a heavy 3

(Touch & go)

CORE/CONDITIONING

5 Sets of each movement, not for time

1. Farmer Walk 150ft., as heavy as possible

2. GHD Sit-ups 15-20 reps

3. KB Get-ups  1 per arm, as heavy as possible



ScottMorrisonHero

 

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

 – CrossFit.com

MORRISON

50-40-30-20-10

Wall Ball (20/14)

Box Jump (24/20)

KB Swing (53/35)



STRENGTH

Bench Press

10,8,6,4,2

*15 banded rows after each round*

CONDITIONING

3 Rounds for Time

500m Row

15 Handstand Push-ups

10 DB Power Cleans (50/35)



STRENGTH

Deadlift

Work up to a 1RM

WOD

AMRAP 11

9 Chest 2 Bar Pull-ups

6 Bar Facing Burpees

3 Deadlifts (315/205)



17.5

 

17.5

10 rounds for time of:
9 thrusters, 95/65
35 double-unders



WOD

5 Rounds

10 Double KB Clean & Jerk (53/35)

3 Muscle Ups

Rest as needed

10 Rounds

10/8 Cal Bike

15 Air Squats

-Rest :30 between rounds-



Hump Day

STRENGTH

Power Clean, rest :90 between sets

3×3, 75%

2×1, 80%

3×1, 85%

WOD

750m Row

50 Box Jump Overs (24/20)

500m Row

40 Power Cleans (95/65)

250m Row

30 Toes 2 Bar



Join us this Saturday for the final workout of the 2017 CrossFit Games Open and party. Festivities begin around 10:30AM with the party to follow throughout the afternoon.

WOD

:30 Work/:15 seconds rest

(Perform five consecutive rounds of each station before moving to the next station)

1. Bike

2. Power Snatch (75/55)

3. Bar Facing Burpees

4. Parallete Push-ups

5. GHD Sit-up

POST WORKOUT

Muscle-up Skill Work

(If you don’t have muscle ups)

3×10 Strict Ring Dips

3×15 False Grip Ring Rows



STRENGTH

E2MOM x 12

5 Back Squat

WOD

50 Double Unders

21 Thrusters

12 Bar Muscle Ups

50 Double Unders

15 Thrusters

9 Bar Muscle Ups

50 Double Unders

9 Thrusters

6 Bar Muscle Ups



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