WOD 3/31/2015 "Arnie"

"Arnie"

21 Turkish get-ups, right arm
50 KB Swings
21 overhead squat, left arm
50 KB swings
21 overhead squats, right arm
50 KB swings
21 Turkish get-ups, left arm

Use an appropriate weight.  Compare to 3/19/2014.

WOD 3/30/2015

Open WOD 15.5 redo

or

Overhead Squat 1-1-1-1-1

then:

Snatch Balance 1-1-1-1-1

WOD 3/27/2015 (Open WOD 15.5)

27-21-15-9 reps for time of:

Row (calories)
Thruster (95# Men/65# Women/45# Masters)

WOD 3/26/2015 (CrossFit Total)

CrossFit Total

Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1

WOD 3/25/2015

7 minute AMRAP of:

     250M Row
     10 thrusters (Fran Weight)

Rest 3 minutes

7 minute AMRAP of:

     40 Double-unders
     20 Hand release push-ups

Rest 3 minutes

7 minute AMRAP of:

      20 Box jumps (20"/24")
      4 turkish get-ups (35#/53#)

WOD 3/24/2015

For time:

200 M Run
40 walking lunge steps w/ plate overhead
200 M Run
40 push-ups
200 M Run
40 sit-ups
200 M Run
40 Plank Rows
200 M Run
40 KB Swings
200 M Run

WOD 3/23/2015

20 minute AMRAP of:

3 deadlifts (65%)
100 meter sprint
20 knees to elbows
farmers carry 100 meters

WOD 3/20/2015 Open WOD 15.4

Open WOD 15.4

AMRAP 8 Minutes of:

3 Handstand push-ups
3 Cleans (185#/125#)
6 HSPU
3 Cleans
9 HSPU's
3 Cleans
12 HSPU's
6 Cleans
15 HSPU's
6 Cleans
18 HSPU's
6 Cleans
21 HSPU's
9 Cleans
and so on...

Scaled Version:

8 Minute AMRAP of:

Push Presses
Cleans

WOD 3/19/2015 ("Mary meets Cindy")

AMRAP 10 minutes of:

   5 Handstand push-ups
   10 One legged-squats, alternating legs
   15 Pull-ups

Then immediately into a 10 minute AMRAP of:

   5 Pull-ups
   10 Push-ups
   15 Squats

WOD 3/18/2015 (The Shoulder Killer/Foundations #2)

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

WOD 3/17/2015

Overhead Squat 5-3-3-1-1-1-1

Then:

21-15-9 reps for time of:

95# Overhead Squats
Burpees

(Compare to 8/12/14 or 12/12/13)

WOD 3/16/2015 "Helen"

"Helen"

3 rounds for time of:

Run 400M
1.5 pood Kettlebell Swings, 21 reps
12 pull-ups

(Compare to 7/24/2014)

WOD 3/13/2015

CrossFit Open WOD 15.3

AMRAP in 14 Minute of:

7 Muscle-ups
50 Wallballs
100 Double-unders

WOD 3/12/2015

With a running clock, every minute perform 1 lift and add 10 pounds.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you can not clean the weight, deadliest for as long as possible.

WOD 3/11/2015 ("Foo")

Foo

170-lb bench presses, 13 reps

Then, complete AMRAP in 20 minutes of:
7 chest-to-bar pull-ups
77 double unders
170-lb squat clean thrusters, 2 reps
28 sit-ups

(Main site WOD 3/1/2015)

WOD 3/10/2015

Back Squat 5-5-3-3-3-1-1-1-1-1

then:

5 rounds for time of:

1 Back squat @ 80%
10 Toes to bar
6 Burpees

WOD 3/9/2015

Squat Snatches

then:

3 Rounds for time of:

4 Power Snatches 60%
3 Over head Sqauts
2 Walking lunges (weight overhead)
8 Bar facing Burpees (jump over the bar)
10 Pull-ups
250 M Row

WOD 3/6/2015 (Open WOD 15.2)

Open WOD 15.2

WOD 3/5/2015

3 rounds for time:

500 M Row
10 Burpee Pull-ups
20 wall ball Shots

Then:

Power cleans 2-2-1-1-1-1-1

Front Squat 2-2-1-1-1-1-1

WOD 3/4/2015

Shoulder Press 3-3-1-1-1-1-1

5 rounds:

2 Shoulder press @ 80%
6 pistol squats
20 dolly leg lifts

Then:

 Tabata Double unders

WOD 3/3/2015

15-12-9 reps of:

     95# Thrusters
     Pull-ups

Rest 5 minutes

12-9-6 reps of:

     95# Thrusters
     Pull-ups

Rest 5 minutes

9-6-3 reps of:

     95# Thrusters
     Pull-ups

WOD 3/2/2015

Either Retry Open WOD 15.1 and 15.1a

or

"Filthy Fifties"

For time:

50 box jumps, 24-inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking lunge steps
50 knees to elbows
50 push presses, 45#
50 back extensions
50 wall-ball shots, 20# ball
50 burpees
50 double unders

(Mainsite WOD from 2/15/15, Compare to