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

Tuesday 130402

For time:

115 pound Shoulder press, 10 reps

115 pound Overhead squat, 15 reps

115 pound Push press, 20 reps

115 pound Front squat, 25 reps

115 pound Push jerk, 30 reps

115 pound Back squat, 35 reps