05.07.14

Paper shop 2.0
10x KB Swing (2×35)
10x Deadlift @ 115
10x burpees
10x HPC
10x BJ
10x Front Squat
10x C2B
10x PP
10x Ring push-ups
10x Back Squat

Then,
E6MOM X 4
1 min back squat (12+ reps)
400m sprint
-rest in remaining time

03.28.14

Comp Fitness
Crossfit Open 14.5
21-18-15-12-9-6-3
Bar Facing Burpees
Thrusters @ 95/65

GPP
21-18-15-12-9-6-3
Deadlift
Box Step-ups
Push-ups

03.24.14

Competitive Fitness
Strength Programming (in gym)
Conditioning
AMRAP 10
5 Cleans @ 135
8 Burpees
15 DU
*add 2 burpees and 5 DU per round

—————-

GPP
:20/:10 x 8
Goblet Squats @ 70# (2 sec descent)
Barbell Squat Jumps @ 95
Air Squats
Tuck Jumps
Sled Pull

AMRAP
5 x HPC
8 x burpee over bar
40 x Double Unders

03.21.14

Competitive fitness
CrossFit
14.4
AMRAP 14
60 cal row
50 TTB
40 wall ball
30 cleans
20 MU
————
GPP
Teams of 2:
150 wall ball
4 x sled pull
200 wt sit-ups
8 x sled pull
100 wall ball
12 x sled pull
*every 5 min row 300m (everybody)

02.25.14

At 80%
EMOM x 15
Odd – Burpees x 5-7
Even – Kb swing x 10 (heavy)

-recover-

Row 500m
30 x wall ball
Row 500m (same pace as first)