01-04-2015

30 Min AMRAP

3 Back Squat 120/80

6 HSPU

9 Burpee Box Jump Over

250m Run

31-03-2015


Deadlift

5x3


10 Rounds for TIme

15 Wall Balls 9/6

7 Box Jumps 

30-03-2015

7 Rounds of

1 min Double Unders

30'' Rest

then

3 Rounds for Time

400 Meter Run

30 Calorie Row

20 Burpees Over the Rower
 

28-03-2015

5' AMRAP

Burpee

Rest 5'

10 Rounds for time

10 Hspu / 10 Push ups

5 L-sit Pull ups

27-03-2015

Open Workout 15.5

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

Row (calories)
Thrusters 43 / 30

26-03-2015

Back Squat

3x3


2 Rounds for Time

20 Calorie Row

20 Deadlifts 70/45

15 Front Squats

15 Shoulder to Overhead 

24-03-2015

2 Rounds For Time

500 m Run

10 Bar Muscle Ups

20 Cal Row

30 Burpees Over The Rower

40 Toes to Bar

50 Push ups
 

23-03-2015

Isa-Grace

30 Snatch 60/42,5

30 Clean and Jerk

 

21-03-2015


In teams of three


(10' Amrap ) x3

15 Box Jumps ( 5 reps per person)

15 Buprees Over the Bar

15 F Squat 60/40

Rest 5' 

20-03-2015

Open 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.