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Friday, April 20, 2018
180420: Push Press 5×5. Ascending. Every 2:00. –then– “Senior Skip Day” AMRAP 14: 40 Wall Balls 30/20 Calorie Bike 20 Toes to Bar
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Sunday, April 22, 2018
180422: “Gallant” Run 1 mile with a 20 pound medicine ball 60 Burpee pullups Run 800 meters with a 20 pound medicine ball 30 Burpee pullups Run 400 meters with a 20 pound medicine ball 15 Burpee pullups
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Monday, April 23, 2018
180423: CrossFit Open 17.1 For Time 10 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 20 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 30 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump...
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Tuesday, April 24, 2018
180424: Front Squat. 5×4. Every :90. ~70-80% “Four Score” 4 Rounds, On The 4:00: 18/14 Calorie Row 15 Front Squats (95/65) 160m run — 630 Skills: Press Night –then– 5-5-5 Press 3-3-3 Push Press 1-1-1...
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Wednesday, April 25, 2018
180425: Power Clean & Split Jerk 6×2 reps. every 2:00. Build to heavy. –then– “Lemiuex” 2 Rounds AMRAP 6: 4 Push jerks (135/95) 8 Toes to bar 12 Hang Power Cleans (135/95) Rest 3:00 b/t — 630 Yoga...
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Thursday, April 26, 2018
180426: “Basket Case” 4 Rounds: AMRAP 4: Bike for Calories On the 0:00 – 15 Abmat Sit-Ups On Minute 1 – 12 Abmat Sit-Ups On Minute 2 – 9 AbMat Sit-Ups On Minute 3 – 6 Abmat Sit-ups Rest 2:00 — 630...
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Friday, April 27, 2018
180427: Back Squat 5×3. Ascending. Start @70-75%. –then– “Bumper” AMRAP 15: 1 Round of “Mary” 30 Double-unders
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Saturday, April 28, 2018
180428: “Backpedal” Teams of 3: 150 Cal Bike 75 Power Snatch (115/80) 15 Rope Climbs 150 Cal Bike 75 Clean & Jerks (135/95) 15 Rope Climbs
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Sunday, April 29, 2018
U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina,...
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Monday, April 30, 2018
180430: Back Squat 65% x 5 75% x 5 85% x 5+ 2:00 min b/t. -then– “Strong Arm Steady” 2 Rounds: 21 Thrusters (115/80) 3 Legless Rope Climbs
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Tuesday, May 1, 2018
180501: Deadlift 65% x 5 75% x 5 85% x 5+ 2:00 min b/t. -then- “Christine” 3 Rounds: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20”) — 630 Skills: Snatch Night –then– “Randy” 75 Power...
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Wednesday, May 2, 2018
180502: “In The Morning” AMRAP 16: 5 Muscle Ups 15 Hang Power Snatches (95/65) 30 Wallballs (20/14) — 630 Yoga with Bee
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Thursday, May 3, 2018
180503: “Mean Machine” 3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Burpees Rest 2:00 — 630 Skills: Clean & Jerk Night -then- 10 Minutes: Find a 1 RM Rack Jerk
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Friday, May 4, 2018
180504: Front Squat 65% x 5 75% x 5 85% x 5+ 2:00 min b/t. –then– “Eraser Head” AMRAP 14: 7 Front Squats (155/105) 14 Toes To Bar 42 Double Unders 200 Meter Run
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Saturday, May 5, 2018
180505: “60-30” Teams of 3: AMRAP 7: 50 Push jerks (135/95) 50 Push jerks (155/105) AMRAP Push jerks (185/135) rest 3 minutes AMRAP 7: 50 Deadlift (155/105) 50 Deadlift (185/135) AMRAP...
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Sunday, May 6, 2018
180506: “Sunday Runday” 2 Rounds For Time: 400 Meter Run 26 Hand Release Push-ups 800 Meter Run 26 Kettlebell Swings (53/35) 400 Meter Run 26 Sit-ups 800 Meter Run 26 Deadlifts (75/55) 400 Meter Run...
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Monday, May 7, 2018
180507: Power Snatch Power Snatch x1 + Hang Power Snatch x1. 7 sets. Every :90. –then– “Isabel” For Time: 30 Power Snatches (135/95)
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Tuesday, May 8, 2018
180508: Front Squat 70% x 3 80% x 3 90% x 3+ 2:00 min b/t –then– “Life Line” AMRAP 3: 15/12 Calorie Row 15 Toes to Bar 15 Front Squats (95/65) rest 3 minutes AMRAP 3: 12/9 Calorie Row 12 Toes to Bar...
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Wednesday, May 9, 2018
180509: Deadlift 70% x 3 80% x 3 90% x 3+ 2:00 min b/t –then– “Recess” AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (245/165) 30 Double Unders — 630 Yoga with Bee
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