Monday, March 31, 2014

Monday March 31, 2014

10 Rounds
15 Deadlifts (80#/135#)
15 Pushups*
*(make sure chest hits ground and extend (lockout) completely - no need for hand release)

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Thursday, April 18, 2013

Sunday, March 30, 2014

Sunday March 30, 2014

REST DAY

Nutrition Challenge: Post your food log and total points for this week!
www.fenutrition.blogspot.com

Saturday, March 29, 2014

Saturday March 29, 2014

Getting ready for Tough Mudder

1 Mile Run
50 Situps
30 Box Jumps (16"/20")
15 Burpees
1 Mile Run
50 Russian Twists (10#/15#)*
30 Pushups (Hand Release)
15 Burpees
1 Mile Run
50 Medicine Ball Slams (10#/15#)*
30 Kneeling Jumps (Knees to Feet)**
15 Burpees

* Use a Bumper Plate for this is you do not have a WB the right size. For medicine ball slams - You can take the weight fully extended above head and come down and touch the ground with a little force to keep from slamming the ball or weight. Then repeat.
** The is knees on the ground and butt on your feet/heels and spring up onto your feet. Then fully extend to a standing position. Repeat.

Friday, March 28, 2014

Friday March 28, 2014

14.5

21-18-15-12-9-6-3
Thrusters (65#/95#)
Burpees Facing Bar*

*Burpees must be done facing bar and then Broad Jump over Bar to complete one Rep. Stagger step jumps are not allowed.

Watch the live archived footage of the Open 14.5.

Thursday, March 27, 2014

Wednesday, March 26, 2014

Wednesday March 26, 2014

"Michael"

3 Rounds
800M Run
50 Back Extensions or Good Mornings (30#/45#)
50 Situps

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Saturday, December 14, 2014

Tuesday, March 25, 2014

Tuesday March 25, 2014

5 Rounds
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees

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Saturday December 28, 2013

Monday, March 24, 2014

Sunday, March 23, 2014

Sunday March 23, 2014

400M Run
25 Toes 2 Bar
400M Run
25 Push Press (60#/95#)
400M Run
25 SDHP (60#/95#)
400M Run
25 Pullups
400M Run

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Wednesday April 24, 2013

Saturday, March 22, 2014

Saturday March 22, 2014

14.4

AMRAP 14 minutes
60 Calorie row
50 Toes-to-bar
40 Wallballs (14# @ 9ft./20# @ 10 ft.)
30 Power cleans (95/135#)
20 muscle-ups

Friday, March 21, 2014

Thursday, March 20, 2014

Thursday March 20, 2014

Tuesday September 17, 2013
"Helen"
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups

This is the second benchmark WOD for our Nutrition challenge.

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Tuesday, September 17, 2013

Wednesday, March 19, 2014

Tuesday, March 18, 2014

Monday, March 17, 2014

Monday March 17, 2014

"Kelly"

5 Rounds
400m Run
30 Box Jumps (20/24")
30 Wallballs (12#@9ft./20#@10ft.)

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Monday, February 27, 2014

Nutrition Challenge starts today! This is the first benchmark workout.

Sunday, March 16, 2014

Sunday March 16, 2014

Max Rep Double Unders in 2 minutes
After a sufficient rest
Run 1 mile

Saturday, March 15, 2014

Friday, March 14, 2014

Friday March 14, 2014

14.3

AMRAP in 8 Minutes
10 Deadlifts (95#/135#)
15 Box Jumps (20"/24")
15 Deadlifts (135#/185#)
15 Box Jumps (20"/24")
20 Deadlifts (155#/225##)
15 Box Jumps (20"/24")
25 Deadlifts (185#/275#)
15 Box Jumps (20"/24")
30 Deadlifts (205#/315#)
15 Box Jumps (20"/24")
35 Deadlifts (225#/365#)
15 Box Jumps (20"/24")

14.3 Open Workout

Thursday, March 13, 2014

Thursday March 13, 2014

4 Rounds
200m Run
10 Pushups (Hand release)
20 Wallballs (12#@9ft/20#@10ft)
30 Situps

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Wednesday May 16, 2012

Wednesday, March 12, 2014

Tuesday, March 11, 2014

Tuesday March 11, 2014

Weightlifting Day!
Work on some lifts or something else you need to work on.
Attempt a new PR.

Monday, March 10, 2014

Sunday, March 9, 2014

Saturday, March 8, 2014

Saturday March 08, 2014

Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 Overhead Squats (65#/95#)
   10 Chest to Bar Pullups
From 3:00-6:00
   2 rounds of:
   12 Overhead Squats (65#/95#)
   12 Chest to Bar Pullups
From 6:00-9:00
   2 rounds of:
   14 Overhead Squats (65#/95#)
   14 Chest to Bar Pullups
Etc., following same pattern until you fail to complete both rounds.
 

Friday, March 7, 2014

Friday March 07 2014

"Elizabeth"

21-15-9
Power Cleans (80#/135#)
Ring Dips

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Wednesday, July 18, 2012

Thursday, March 6, 2014

Wednesday, March 5, 2014

Wednesday March 05, 2014

25-20-15-10-5
Double Unders
Kettlebell Swings (35/53#)
Burpees

Tuesday, March 4, 2014

Tuesday March 04, 2014

"Loredo"

 6 Rounds
24 Squats
24 Pushups (Hand Release)
24 Walking Lunges
400M Run

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Wednesday, January 02, 2013

Monday, March 3, 2014

Sunday, March 2, 2014

Saturday, March 1, 2014

Saturday March 01, 2014

14.1
AMRAP in 10 Minutes
30 Double Unders
15 Power Snatches (55#/75#)

This is the first WOD of the open for the CrossFit Games.

Leaderboard

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Saturday March 19, 2011