Wednesday

Press 5-5-3-3-1-1

For time:

3 RDs

15 Burpees
15 Pullups
15 Jump Squats
Run 800m

Run counts towards HUSH day 3.

How's the running going? Good? Good. Keep it up after today. If the volume seems too much, skip a day. If any more than the WOD running is too much then at least consider joining us every Sunday this April for the HUSH run that day.
This Sunday we will be at the Bronxville High School track at 10:00 AM to run the 3.5 mile day.

This Friday is the last Friday Night Lights. WOD heats start at 6 PM.
Party to follow.
Bring a dish to pass (anything). 

Monday 3/25
20 Minute AMRAP
5 Press
10 SDLHP
15 Front Squats

Tuesday 3/26
Power Cleans 5-5-3-3-1-1-1

For time:
20 Power Cleans (80% 1RM)
30 TTB
Run 400m

Wednesday 3/27
Just make sure yo don't sneeze the day after. 

WODs

Monday
DT

5 Rounds for time:
12 Deadlifts 155/115
9 HPC
6 Jerks

Tuesday 

Tabata:
Alternating shoulder taps
Hollow Rocks

Front Sqts: 3-3-3-3-3

For time:
10-1
Arm Haulers
Burpees 

WODs

Wednesday

30min AMRAP
42 DUs
21 Swings
15 Ring Dips
9 TTB

Thursday

For time:
21 Deadlift 135/83
21 Box Jumps
15 HPC
15 Pullups
9 Clean & Jerk
9 00m Row

Friday

Cindy or Mary

Saturday

CrossFit Total 

WOD

Tuesday

Split Jerks 1-1-1-1-1-1-1

12min AMRAP

20 Sit-ups
20 Burpees
20 Box Jumps 

Game Face: register for the Reebok CrossFit Open 2013 here: games.crossfit.com

WOD

Monday

12 Min AMRAP

20 STOH 135/83
20 Back Squats 185/113
20 Deadlifts 275/163

Have a MENTAL strategy today. (i.e.: read this)

Nick, post WOD chill.

Friday

For total reps:
6min AMRAP:
Burpees

-3min rest-

6min AMRAP:
75 Power Snatchs 75/45
50 Thrusters 75/45
Max STOH 75/45

-3min rest-

6min AMRAP:
3 MUs
12 Box Jumps
24 DUs

Saturday

For total reps:

3min AMRAP: Deadlifts BW
3min AMRAP: Wallball 20/14
2min AMRAP: Deadlifts
2min AMRAP: Wallball
1min AMRAP: Deadlifts
1min AMRAP: Wallball

 

WODs

Tuesday

Back Squat 20-20
Press 3-3-3
Deadlift 1-1-1-1-1

Wednesday

3 Rounds for load: 1 wgtd Pullup, 2 dead hang pullups, 3 kipping pullups
3 rounds of 6 continuous pullups 

Barbell Walking Lunges (BBWL) 20 reps, then a max set of 50 BBWL for load

Boulder run: move 9 slam balls 50 feet for time

Thursday

EMOM 5min: 5 PS
EMOM 5min: 5 HPS
EMOM 5min: 5 HSS
EMOM 5min: 5 SS

Then, for time:
25 DUs
50 Sit-ups
25 DUs 

Sam showing the correct overhead position at the top of the swing.

WOD

For total time:
Max hold handstand
-rest 1 minute-
Max hold handstand
-rest 1 minute-
Max hold handstand

Score is total time.

Then:
Man Overboard:

6 RFR (total swings)

Row 300m
Max swings

Rower is time keeper. 

Team 6AM pushing Rose to the end of Angie.

Wednesday

Power Clean 3-3-3-3-3

The Chief
Max rounds in 3 minutes:
3 Power Cleans
6 Push-ups
9 Squat
Rest 1 minute
Repeat 5 times.

Thursday

EMOM 5min: 5 HPS
Push Press 3-3-3-3-3

7min AMRAP
7 PS 95/53
7 BFB
7 TTB

Friday

Angie

Saturday

CrossFit for Kenya