3/28/14

Last workout of the 2014 Open 14.5

For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees

If you did Tuesday's workout, this one is pretty close to the same.  Lucky guess. 

Enjoy! See you next Friday for the 6535 Hero WOD. 

3/27/14

Gymnastics
Spend 15 minutes working on gymnastics movements.

WOD
Row 2k for Time (Fast as possible)

3/25/14

Strength 
DL 5, 5, 4, 4, 3, 3, 2, 2,

Front Squat (1 1/4) 5, 5, 4, 4, 3, 3, 2, 2

Push Press 5, 5, 4, 4, 3, 3, 2, 2,

WOD
For Time
5 Thrusters (115/85)
5 Burpees Over the Bar
10 Thrusters
10 Burpees
15 Thrusters
15 Burpees
20 Thrusters
20 Burpees
25 Thrusters
25 Burpees
30 Thrusters
30 Burpees

20 Minute Cut-Off

START WOD
Strength
Back Squats 5, 5, 5,
Increase weight, use a spotter to help you out

+

2 Rounds
35 Burpee Pull-ups
Rest 5 minutes
(use a partner to assist your burpee pull-ups)

3/24/13

Strength 
Power Snatch
3,3,2,2,1,1
Increase weight

WOD
400 meter Run
21 Deadlift (225)
21 Box Jump (30")
21 KB Swings (1.5pd)
400 meter Run
15 DL
15 BJ
15 KB Swings
400 meter Run
9 DL
9 BJ
9 KB Sings
400 meter Run

30 Minute Cut-off

START WOD
Pull-ups (use bands for assistance )
5 sets of 5

+

3 Rounds
400 Meter Run
50 Squats

3/21/14

Workout 14.4

14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

3/19/14

SPORTS DAY 
Go Play Sports

If you plan on doing 14.4 on Friday, make today a hard cardio day.

Tabata Intervals
20 seconds 90-100% effort, 10 seconds off/recovery pace for 4 minutes
Rest 4 minutes between each set of intervals.
-Airdyne Bike
-Row
-Burpees
-Airdyne Bike
-Row
-Burpees

3/18/14

Thursday March 20th, is the last day to reserve a shirt for the 6535 Hero WOD on April 4th.  Sign up at crossfitovertorque@gmail.com or at the shirt sign ups.  Late orders will continue through the month of April. 

Strength
Back Squats 5, 5, 4, 4, 3, 3, 2, 2

Power Cleans 5, 5, 4, 4, 3, 3, 2, 2

Close Grip Bench Press 5, 5, 4, 4, 3, 3, 2, 2


WOD
3 Sprint Rounds
20 Wall Balls (20 lbs)
20 KB Swings (1.5 pd)
20 Burpees
3 minute rest

START WOD
Box Jumps 3 sets of 15 (20"/24")

+
3 Rounds for Time
10 Toes to Bar/Knees to Elbow
10 Burpees