Triplet

Closing Time

4 sets Push Press x 3 Rest 1 min 5 strict toes to bar Rest 1 min 3 rounds 12 hang power cleans (135/95) 12 S2OH 20 box jumps (24/20)

Mass Extinction

3 sets of: Back squat x 6 @ 30X1 Rest 90 sec Single Arm dumbbell bent over row x 10/arm Rest 90 sec Then 4 sets of 3 min AMRAP of: Benchmark wod “Mary” 5 HSPU 10 alt pistols 15 pullups Rest 90 sec between sets. When beginning a new set start where you previously […]

Breaking the Habit

Every 2 minutes for 12 minutes: Back squat x 2 (starting weight should be around 85%) Then: AMRAP 15 min: 6 strict hspu 12 KB swings (53/40) 30 Double Unders

CF Open 16.1

Workout 16.1. Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17) Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar […]

BabyPuppyMonkey 160224

A.  5 sets of: Push press x 3 Rest exactly 3 minutes between sets. Build to heaviest triple you can. If the griddle is hot, go for the PR. B.  AMRAP 9 minutes: 9 burpee box jump overs (24/20) 9 push press (135/95) 9 ring dips

Rise of Crowdculture 160222

Every 2 minutes for 20 minutes complete: Hang clean x 2 Build across the 10 sets. Then: 3 rounds for time: 5 bar muscleups 10 Deadlifts (245/165) 50 double unders * scale 5 bar muscleups to 10 c2b + 10 plate push-ups

Dry Run 160219

c/o Coach Erik Crossfit Open workout 12.3 AMRAP 18 min: 15 box jumps (24/20) 12 push press (115/85) 9 T2B

One Step Closer 160211

A. For time: 1000m row 75 wall ball shots (20/14) 50 burpees Cash out: 8 sets of 20 seconds hollow rock/hold 10 sec rest