Friday 150320 Friday 150320Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 185 lb. Women clean 125 lb. Wod Type: Main Site Daily WODsMovements: CleanHandstand Push-UpClean WodsHandstand Push-Up WodsCompetitions: Source: www.crossfit.com
Saturday 150321 CrainCrain 2 rounds for time of: 34 push-ups 50-yard sprint 34 deadlifts, 135 lb. 50-yard sprint 34 box jumps, 24-inch box 50-yard sprint 34 clean and jerks, 95 lb. 50-yard sprint 34 burpees 50-yard sprint 34 wall-ball shots, 20-lb. ball 50-yard sprint 34 pull-ups 50-yard sprint Wod Type: Main Site Daily WODsMovements: Box JumpBurpeeCleanDeadliftJerkPull-UpPush-UpRun/RunningWall Ball ShotBox Jump WodsBurpee WodsClean WodsDeadlift WodsJerk WodsPull-Up WodsPush-Up WodsRun/Running WodsWall Ball Shot WodsCompetitions: Source: www.crossfit.com
Sunday 150315 GazaGaza 5 rounds for time of: 35 kettlebell swings, 1.5 pood 30 push-ups 25 pull-ups 20 box jumps, 30-inch box 1-mile run Wod Type: Main Site Daily WODsMovements: Box JumpKettlebell SwingPull-UpPush-UpRun/RunningBox Jump WodsKettlebell Swing WodsPull-Up WodsPush-Up WodsRun/Running WodsCompetitions: Source: www.crossfit.com
Monday 150316 Monday 150316Push jerk 5-5-3-3-3-1-1-1-1-1 reps Wod Type: Main Site Daily WODsMovements: JerkJerk WodsCompetitions: Source: www.crossfit.com
Tuesday 150317 Tuesday 150317Row 2,000 meters Wod Type: Main Site Daily WODsMovements: Row (Rowing)Row (Rowing) WodsCompetitions: Source: www.crossfit.com
Thursday 150312 Thursday 150312For time: Run 1.5 miles Wod Type: Main Site Daily WODsNo Equipment (Home Wods)Movements: Run/RunningRun/Running WodsCompetitions: Source: www.crossfit.com
Friday 150313 Friday 150313Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet Women use 14-lb. ball to 9 feet Wod Type: Main Site Daily WODsMovements: Double-UnderMuscle-UpWall Ball ShotDouble-Under WodsMuscle-Up WodsWall Ball Shot WodsCompetitions: Source: www.crossfit.com
Monday 150309 Monday 15030910 rounds for time of: 205-lb. front squats, 5 reps 5 parallette handstand push-ups Wod Type: Main Site Daily WODsMovements: Front SquatHandstand Push-UpFront Squat WodsHandstand Push-Up WodsCompetitions: Source: www.crossfit.com
Wednesday 150311 Wednesday 150311With a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. Wod Type: For LoadMain Site Daily WODsMovements: CleanDeadliftSnatchClean WodsDeadlift WodsSnatch WodsCompetitions: Source: www.crossfit.com
Friday 150306 Friday 150306Workout 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squatss 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds. Men use 95 lb. Women use 65 lb. Wod Type: Main Site Daily WODsMovements: Overhead SquatPull-UpOverhead Squat WodsPull-Up WodsCompetitions: Source: www.crossfit.com