150325

150325

Weightlifting
Front Squat (5X3 Paused Front Squat (3 count pause in rock bott)
Split Jerk (1 Rep Max)

Conditioning
Row 30 Calories
20 Thrusters 105/70#
20 Bar Facing Burpees
15 Thrusters 105/70#
15 Bar Facing Burpees
10 Thrusters 105/70#
10 Bar Facing Burpees

150324

150324

Weightlifting
Power Snatch (2 Rep Max)

Conditioning 
CrossFit Games Open 11.2 (AMRAP - Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"

150323

150323

Weightlifting
Back Squat (7x3)
Start at 70% of your 1RM and increase the load each set. Rest exactly 1 min between sets. Record the weight of you 7th set.

Metcon
3RFT:
Run 800m
30 Burpees to plate (blue)

150320

150320

Skill
Hand Stand Walking "progressions"
Hand Stand Push-ups - kipping

Conditioning
3 RFT:
30 Double-Unders
20 Deadlifts (135/95 lbs)
10 Back Squats (135/95 lbs)

150319

150319

Strength

Bench Press (5 x 5)
L-Sit Pull-ups (4 x max effort STRICT)
record how many reps in each round

Conditioning
A. "Isabel"

B.  For time:  1-Mile Run

150318

150318

A. 15min Time Limit

Paused Front Squat (5 x 3 (3 count pause in rock bottom))

Ring Dips (4 x 10)

B. 4 Rounds of:

1:00 ME Power Clean & Push Jerk (60% of 1RM, increase each round of you feel you can)

1:00 Rest

1:00 Bar Muscle Ups (scale with c2b or pullups)

1:00 Rest

150317

There are 2 more open workouts left.   At this point, it gets easier to guess what movements will show up.  Thrusters, box jumps, shoulder to overhead and rowing have yet to appear.  So my guess is we will see something out of that group of movements.  Castro also seems to enjoy having the element of surprise.  So we can expect something crazy.   

The workouts this year have been pretty fun.  I didn't so much enjoy them while I was doing them.  But they were a lot of fun to do when it was all said and done.  I most enjoyed watching athletes do 15.3.  So many of our athletes who just learned to do muscles ups for the first time, go through the entire first round which is huge. 

150317

Weightlifting
Alternating EMOM for 14:00 of:
3 position squat clean x 1
jumping squats x 10
Squat Clean (7 x 1 Three Position Clean)

Conditioning
20min AMRAP of:
50 KB Swings (24/16kg)
25 Burpee Box Jumps (24/20)

150316

Don't forget to enter your scores in for 15.3!!!

150316

Weightlifting

Behind the Neck Push Press x 3RM
Behind The Neck Jerk x 1RM

Conditioning 
For Time:
60 Cal Row
60 Thrusters (105/70)
10min cap

150313

15.3 tomorrow morning!

150313

Skill
Muscle-ups

Conditioning 
3 Sets for MAX REPS:
Ground to Overhead (135/95) - 1 minute
Box Jumps (24/20″) - 1 minute
Rest - 1 minute

150312

150312

Strength
5x3 Deadlift

Conditioning
10min AMRAP:
30 Double Unders
15 Thrusters (75/55)

150311

150311

Weightlifting
Hang Snatch (1RM - from the knee)

Metcon
4 Rounds of for total reps:

1:00 ME Wall Balls (20/14)
1:00 ME Row for Cals
1:00 ME HSPU
1:00 Rest

150310

150310

Weightlifting

Front Squat 5(sets) x 3 (reps) 3 second pause at the bottom of the squat

Ring Dips 4 (sets) x Max Effort

Conditioning 

12:00 AMRAP of:

20 Power Clean & Push Jerks (95/65)
20 Box Jump (24/20)
15 Power Clean & Push Jerks (115/75)
20 Box Jump (24/20)
10 Power Clean & Push Jerks (135/95)
20 Box Jump (24/20)
5 Power Clean & Push Jerks (155/105)
20 Box Jump (24/20)

150309

150309

Weightlifting
Behind the Neck Press + Push Press (4 x 3 + 3)
4 (sets) x 3 (strict behind the neck press) + 3 (behind the neck push press)
*athletes should use regular press grip

Conditioning 

5 rounds of:

2:00 Burpees

1:00 Double-Unders

150306

150306


Skill
Kipping - Pull-ups & Chest to Bar

Conditioning 

5 Rounds: score total reps
:30 Max Effort Row for Cal
:30 Rest
:30 Max Effort KBS (red/green)
:30 Rest

NEW SWAG! - 150305

Check out the Brand New CROSSFIT SANDBOX Shirts, just in.   We have more than a couple different options this run.  Come find me at the box and I will pull one out for you.

Don't get these confused with the SandBox Open, shirts that are on their way.  Those are gonna fresh as well!

15.2 is going to be announced tonight.  Any guesses to what the movements will be?


150305

Weightlifting

Alternating EMOM for 14:00
ODD Min - 3-Position Clean + 1 Jerk
EVEN Min - 14 Jumping Lunges
Squat Clean and Jerk (3 Position (floor, knee, hip))

Conditioning 

10 x 200m Sprints

30 second rest between rounds.

150304

Crush it.

150304

Skill
Handstand Push-ups
4 x unbroken Max Effort

Conditioning 

100 Double Unders

21-18-15-12-9
Shoulder to Overhead (95/65)
Plate Sit ups (25/15)


100 Double Unders

150303

150303

Weightlifting
Back Squat (5×3 @80% of your 1RM)

Conditioning
10 min AMRAP - Up the ladder by 3's:

Chest-to-Bar Pull-ups
Box Jumps (24"/20")

150302

150302

Weightlifting

Snatch (Every 1:30 for 6:00 (5 total sets))
3 UB T&G Snatches (full – from floor) – @ 70% of 3RM

Conditioning

5 RFT:
Burpees x 15
Wall Ball x 10 (20/14)

1:1 work to rest ratio.  aim to do unbroken sets of the wall ball shots.  record TOTAL working time.