Monthly Archives: March 2015

All levels 2 sets for reps: 60 seconds Airdyne 30 seconds DB Snatch 50/35 90 seconds Rest 60 seconds Row 30 seconds Box jumps 90 seconds Rest 60 seconds Ski Erg 30 seconds DU 90 seconds Rest 60 seconds Wall balls 30 seconds Sit ups 90 seconds Rest

Fitness 15 minutes: HS prep and practice Step one: Assess your mobility/positioning = wrist/shoulders Step two: Address your mobility/positioning = wrist/shoulders Step three: Scapular push ups 2 x 12’s Step four: Triangle incline push ups 2 x 3-5 Step five: 1/2 Wall climb + Hollow hold 3 x 20 seconds Step six: Full wall climb + finger balance x 6 Step seven: Kick up to wall Step eight: Scissors x 12 Step nine: Free stand controlled kick up and down For time 21 – 15 – 9 Heavy russian KB Swings Burpees Performance and Sport 15 minutes: HS prep and practice For time 21 American Swings 21 Push ups 15 American Swings 15 Ring dips 9 American Swings 9 HSPU  

CrossFit Open 15.2 15 – 20 minutes of Mobility: Specific to your needs and the movements in WOD Then: 2 minutes  Row @70% effort 90 seconds Ski erg @80% effort 60 seconds Airdyne @85% effort Prep: 1-2 sets NFT 12 banded reverse fly’s 6 KB Lateral lunges 12 Ring rows 6 Bottoms up OHS with dowel 12 Ring rows 6 dowel OH lateral lunge 10 minutes of complex: Snatch + OHS + Snatch balance 4 OHS 95/65 4 CTB 3 OHS 95/65 3 CTB2 OHS 95/65 2 CTB 1 OHS 95/65 1 CTB Then… Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    95-lb. overhead squats, 10 reps    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    95-lb. overhead squats, 12 reps    12 chest-to-bar pull-ups From 6:00-9:00    2 rounds of:    95-lb. overhead squats, 14 reps    14 chest-to-bar pull-ups Etc.,…

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courtesy of CrossFit inc. Fitness Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 Wall balls 10  Horizontal ring rows From 3:00-6:00 2 rounds of: 12 Wall balls 12 Horizontal ring rows From 6:00-9:00 2 rounds of: 14 Wall balls 14 Horizontal ring rows  Etc., following same pattern until you fail to complete both rounds. Performance CrossFit Open 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    95-lb. overhead squats, 10 reps    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    95-lb. overhead squats, 12 reps    12 chest-to-bar pull-ups From 6:00-9:00    2 rounds of:    95-lb. overhead squats, 14 reps    14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters…

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