Monday 130415

Three rounds, 15-12-and 9 reps, for time of:

135 pound barbell Thrusters

45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Sunday 130414

Ten rounds for time of:

135 pound Deadlift, 15 reps

15 push-ups

Friday 130412

Three rounds for time of:

Walking lunge, 100 ft

50 Squats

25 Back extensions

Thursday 130411

For time:

95 pound Thruster, 45 reps

45 Pull-ups

Diane

"Diane"

21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Monday 130408

Ten rounds, each for time of:

100 meter Sprint

Rest 90 seconds

Jorge

"Jorge"

For time:

30 GHD sit-ups

155 pound Squat clean, 15 reps

24 GHD sit-ups

155 pound Squat clean, 12 reps

18 GHD sit-ups

155 pound Squat clean, 9 reps

12 GHD sit-ups

155 pound Squat clean, 6 reps

6 GHD sit-ups

155 pound Squat clean, 3 reps

Saturday 130406

8 rounds of:

Run 400 meters

Rest 90 seconds

Thursday 130404

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.

For a downloadable PDF of the workout, click here.

Wednesday 130403

For time:

Row 1000 meters

20 GHD sit-ups

Row 750 meters

40 Toes to bar

Row 500 meters

60 Sit-ups