WOD

03/31/2015

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (No Measure)

Warm- Up

10 rds

30 Secs Max Distance Run (60% pace)
30 Secs off (Rest)

Metcon (8 Rounds for time)

Every 3 mins

10 Back Rack Lunges (185/115)
200m Row

(record each round)

03/30/2015

Deadlift (3 reps every min (10mins) @80%)

Metcon (AMRAP – Rounds and Reps)

Amrap 15 mins

8 Dumbbell Snatch (100/75)
12 Push ups
24 GHD’s

03/27/2015

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#

Scaled Men & Women, Teens & Masters 55+ use 65#/45#
Scaled Masters 55+ & Scaled Teens use 45#/35#

03/26/2015

Graham-n-Rich-Row

Metcon (Time)

5 rds

21 Cal. Row
15 Cal. Ski Erg
9 Cal. Assault Bike

03/25/2015

Todd_MUBench Press (3 reps every min (10 mins) @80%)

Metcon (Time)

Happy Birthday Todd!!!!

” T-Mart ”

For Time:

3 Rounds

25 Thrusters (95/65)
15 Muscle Ups

03/24/2015

Powered_by_RogueMetcon (Time)

For Time:

50-40-30-20-10

Wall Balls (20/14)
Stick Sit-ups

** Using a PVC pipe behind your head and an AbMat. Be sure not to pull the stick into your neck, use a finger or two (no death grips) to just keep your arms in place on the PVC. **

Metcon (No Measure)

Crossover Symmetry

“Iron Scap”

03/23/2015


Main – CrossFit

Front Squat (3 reps every min (10mins) @80%)

Metcon (Time)

10 rds

3 Power Snatches (185/115)

5 Box Jumps (30/24)

03/21/2015

Our workout will be off site today!

Location: TTU Track
Time: 9am

** We will be doing the 15.4 Open tonight starting at 5:30pm **

03/20/2015

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

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

03/19/2015

Metcon (Distance)

5 mins
Max Distance Row

–Rest 5 min–

Metcon (Distance)

5 mins
Max Distance Ski Erg

–Rest 5 min–

Metcon (Calories)

5 mins
Max Calorie Assault Bike

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