15.1 2nd attempt
15.1
15.1
Good Old conditioning
"Good Old conditioning"
50KBS 1.5/1
30 BJ 24/20
15 SDHP 95/65
3 rds
The Magic of Nine
The Magic of Nine"
9 T2B
9 DL 225/155
9 push ups
5 rds
rest 5 minutes
then 4 rounds
On the two minutes
On the two minutes
15 pull ups
5 C&J at 185/125
10 rds
MU Test
Part A:
"MU TEST"
30 MU
90 WB 20/14
120 DU
Part B : 500 M row
Remembering the Open
12 MIn AMRAP
Ladder style, 3,3,6,6,9,9,12,12,....
thrusters at 95/65
C2B
Reebok CrossFit Annual Powerlifting Meet
Reebok CrossFit Annual Powerlifting Meet
-Gym closed
CF Total
1 RM - squat
1 RM - DL
1 RM - strict press
A little of this a little that
A little of this a little that
21 rounds/minutes
Minutes 1,4,7,10,13,16, 19 = 1 Rd of DT (12 DL, 9 Hang cleans, 6 push jerks 105/155)
Minutes 2,5,8,11,14,17,20 = 1 Rd of Mary (5 hand stand push ups, 10 pistols, 15 pull ups)
Minutes 3,6,9,12,15,18,21 = 30 DU
1RM C&J
Part A:
Hand walk progression - week 4 (max distance in 3:30 minutes in hand walking)
Part B: On the two minutes 1 Clean and jerk
Start at 50% every round add 10lbs-20lbs, Do not reattempt old max, round 8 should be about 5 to 10lbs less, round 9 should be an attempt in excess of old max.
Shoulder Grind
"Shoulder Grind"
Part A: MU WB progression week 4, Rx up 14WB, 5 MU - 5min EMOM
Part B 4 cycle met-con
24 DU
12 OHS 95/65
6 Bar hop burpees
Family Day - Gym closed
Family Day - Gym closed
Man Makers and dips
"Man Makers and dips"
Go up one rep in each of the following movements every minute
1 Man Maker 40/25 + 1 ring dip (men via MU)
Once you can no longer achieve the reps required for that minute, take one minute rest, then start again at one rep less then your last successful round.
Workout ends at the end of the 15 minute
Valentine's Day Partner WOD
Partner WOD
Switch as needed
start with -
42 WB 20/14
21 Back squats at 155/105
30 WB
15 front Squats 155/105
18 WB
15 OHS 155/105
then 3 rounds of -
10 DL at 275/185
50 DU
20 BJ 24/20
20 C2B
20 Shoulder to overhead at 115/85
For max reps
For max reps"
For max reps in 1 minute at each station
BW / 75% bench
T2B
Air squats
rest 1 minute
4 rds
The beauty is in it's simplicity
"The beauty is in it's simplicity"
10 Rds of
10 KBS 2/1.5
10 burpees
10 J.Lunges
Jacquie
"Jacquie"
1000m Row
50 thrusters 45/35
30 pull ups
On the two minute double C&J
Part A: week 3 hand walking progression
On the two minute double C&J
Go up every second round if successful
Start at 60% of your 1 RM C&J men add 20lbs ladies add 10bls every 2 nd round
"Start the week off righ
"Start the week off right"
Part A: Week 3 of MU WB progression Rx 13WB 5MU 5 min EMOM
Part B: 10 MIN AMRAP
5 Push press at 115/85
10 Deads 115/85
15 BJ 24/20