Friday 1 April

Hansen

5 Rounds for time:

30 x Kettlebell Swings
30 x Burpees
30 x Situps

Thurday 31 March

Thruster 3-3-3-3-3-3-3

Wednesday 30 March

CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

Tuesday 29 March

For time:

75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Monday 28 March

Lynne

5 rounds
Bodyweight bench press (max reps)
Pull-ups (max reps)

Sunday 27 March

"Abbate"

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

Saturday 26 March

21-15-9 reps of:

225 pound Deadlift
135 pound Overhead squat

Friday 25 March

Five rounds for time of:

15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

Thursday 24 March

Shoulder Press

1-1-1-1-1-1-1

Wednesday 23 March

For time:

70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Tuesday 22 March

"Bull"

Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

Monday 21 March

For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

Sunday 20 March

Helen

3 rounds,
Run 400m
12x Pull-ups
21x KB swings (24kg/16kg)

Saturday 19 March

"Weaver"

Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

Friday 18 March

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Friday 18 March

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Thursday 17 March

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

Wednesday 16 March

AMRAP 20 mins -

5 x handstand wall walk
10 x jumping squats
15 x hollow rocks

Tuesday 15 March

Behind the neck Jerk

1-1-1-1-1-1-1

Monday 14 March

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Sunday 13 March

For time:

Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed.

Saturday 12 March

Christine

3 rounds
Row 500m
12x Deadlifts (bw)
21x Box jump (24 inch)

Friday 11 March

With a continuously running clock do:
one pull-up the first minute
two pull-ups the second minute
three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Thursday 10 March

Complete as many rounds as possible in 12 minutes of:

185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

Wednesday 9 March

Ten rounds, each for time of:

100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Tuesday 8 March

Randy

75 x Power Snatches 35/20kg

Monday 7 March

Four rounds for time of:
7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps

Sunday 6 March

Shoulder Press 3-3-3-3-3-3-3

Saturday 5 March

Five rounds for time of:

60kg Back squat, 20 reps
Handstand walk 20 yards

Saturday 5 March

Five rounds for time of:

60kg Back squat, 20 reps
Handstand walk 20 yards

Friday 4 March

Dirty Dozen

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Thursday 3 March

Three rounds for time of:

Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

Wednesday 2 February

"McCluskey"

Three rounds of:

9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run the Green

Wednesday 2 February

"McCluskey"

Three rounds of:

9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run the Green