Sunday 130331

Five rounds for time of:

205 pound Power clean, 3 reps

10 Burpee pull-ups

Saturday 130330

Thruster 2-2-2-2-2-2-2

Friday 130329

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

135 pound Clean and jerk, 3 reps

3 Toes-to-bar

135 pound Clean and jerk, 6 reps

6 Toes-to-bar

135 pound Clean and jerk, 9 reps

9 Toes-to-bar

135 pound Clean and jerk, 12 reps

12 Toes-to-bar

135 pound Clean and jerk, 15 reps

15 Toes-to-bar

135 pound Clean and jerk, 18 reps

18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

For a downloadable PDF of the workout, click here.

Wednesday 130327

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

Cameron

"Cameron"

For time:

50 Walking lunge steps

25 Chest to bar pull-ups

50 Box jumps, 24 inch box

25 Triple-unders

50 Back extensions

25 Ring dips

50 Knees to elbows

25 Wallball "2-fer-1s", 20 pound ball

50 Sit-ups

15 foot Rope climb, 5 ascents

Monday 130325

Five rounds for time of:

Run 400 meters

185 pound Deadlift, 21 reps

Saturday 130323

For time:

20 Kettlebell swings, 2 pood

30 Toes to bar

Run 400 meters

Friday 130322

Snatch 1-1-1-1-1-1-1 reps

Thursday 130321

CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall ball shots, 20 pound ball

90 Double-unders

30 Muscle-ups

For a downloadable PDF of the workout, click here.

Tuesday 130319

Complete as many rounds as possible in 12 minutes of:

75 pound Shoulder press, 4 reps

75 pound Sumo deadlift high-pull, 8 reps

75 pound Front squat, 12 reps