Friday March 28

FRIDAY 140328

Warm Up:

Run 800 m

100 Sit Ups Butterfly

WOD:

Workout 14.5

21-18-15-12-9-6-3 reps for time of:

95-lb. thrusters

Burpees

Post time to comments and/or register and submit your results as part of the2014 Reebok CrossFit Games Open.

Top male and female scores will receive $2,014.

This was three years and 40lbs ago. I was skin and bones.

Thursday Arch 26

THURSDAY 100930

 Warm Up:

100 Double Unders

40 Squat Snatch (75/55)

WOD:

"Ryan"

Five rounds for time of:

7 Muscle-ups

21 Burpees

Pat Barber 11:22, Kristan Clever 11:47, Austin Malleolo 12:20, Graham Holmberg 12:37. Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Compare to 090816.

Wednesday March 26

WEDNESDAY 140326 

Warm Up:

2 Lengths Dragon Crawl

3 Min Weighted Plank (65/45)

5 Rope Climbs (legless if you can)

WOD

3 rounds for time of:

Run 800 meters

Rest 2 minutes

Post time to comments.

Compare to 130206

Rain, sleet, or snow!! Good job tonight!

Tuesday 25

TUESDAY 140325

Warm Up:

800 m Run or 1000 m Row

10 Muscle Ups (30 Pull Ups and Dips)

STRETCH!!!!!!

WOD:

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:

1 1/2 body-weight deadlift

Body-weight bench press

3/4 body-weight clean

Set up three bars and storm through for time.

Post time to comments.

Compare to 130905.

Monday March 24

MONDAY 140324

Warm Up:

3 Rounds of MARY

5 HSPU

10 Pistols

15 Pull Ups

Strength:

3 Rounds Of Bench Press

5 Light

5 Medium

5 Heavy

WOD:

Jack

Complete as many rounds as possible in 20 minutes of:

115-lb. push press, 10 reps

1.5-pood kettlebell swing, 10 reps

24-inch box jump, 10 reps

Post rounds completed to comments.

Compare to 110101.

Great job today CFG!!