May 1: Deck Of Cards

At the Track….

Warm Up: 800m

Spades = Burpees
Hearts = Pull Ups
Clubs = Mountain Climbers (right – left = 1)
Diamonds = Squats
Jokers = 400m run
3 in a row penalty = Double last card drawn of K2E

Cool Down: 800m

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April 30:

Warm Up: 3 Rounds Of…
1. 2 x T2B
2. 4 x Back Extensions
3. 6 x 1 Arm DB Snatch (3 ea. arm, Pick your weight)

Metcon: Open 15.1 AMRAP in 9 Minutes of….
RX:
1. 15 x T2B
2. 10 x DL @ 115#
3. 5 x Snatch @ 115#

Scale:
1. 15 Hanging Knee Raises (Knees as high as possible)
2. 10 x DL  @ 95#
3. 5 x Snatch @ 95#

Immediately following, and using the same bar, you have 6 minutes to preform your 1 rep max clean and jerk, you must change your own weights.

http://games.crossfit.com/workouts/the-open

April 27:

Warm Up: 3 rounds of….
1. 3 x T2B
2. 5 x OHS w/ Broom Handle
3. 5 x Push Ups

Strength: 5 x 8 of the following… (Superset Style)
1. Front  Squat
2. Bench Press

Metcon: 10 to 1 by 1 of…
1. GHD Sit Ups
2. Back Extensions
3. Knees 2 Elbow
4. Floor Wipers (right – left = 1)

Next Week….

With the 5K on Wednesday I thought i’d change the week up a bit so were not running Tuesday and Wednesday.  What I thought about doing was programming the Open Workouts (I know Drew was wanting to do these) next week around the 5K on Wednesday.  So Monday, Tuesday, Thursday, and Friday will be different Open Workouts.  Along that line I was thinking that every 3 weeks (arbitrary) I’d do something similar with a timed distance run on Wednesday with the other days being Open Workouts from previous years.

http://games.crossfit.com/workouts/the-open/2015

Thoughts?

April 17: “Badger”

Warm Up: 3 Rounds Of….
1. 3 x Dead Hang Pull Ups
2. 5 x Back Extensions
3. 7 x OH Squat W/Broom Handle
4. Procrastinate as Required….

Metcon: “Badger”  (Yikes!!)
3 Rounds For Time Of…
1. 30 x Squat Cleans @ 95#
2. 30 x Pull Ups
3. 800m Run (1 lap out back)

April 16: Ready……..Go!

Warm Up: 3 Rounds Of…
1. 3 x Body Rows
2. 5 x Push Ups
3. 7 x GHD Sit Ups

Strength: 3 x 8 Super Sets Of…
1. Bench Press (70-75% of Max)
2. DB Rows (40-50#)

Metcon: Triple Tabata Twist
8 Rounds of…. Track Total Reps
1. 20 Seconds Push Press @ 75#, 10 Seconds Rest
2. 20 Seconds Box Jump @ 24″, 10 Seconds Rest
3. 20 Seconds KB Swings @ 1.5 Pood, 10 Seconds Rest

April 13: Bar Squared, Eh?

Warm Up: 2 To 8 By 2…
1. Thrusters, 20#
2. KB Swings, 35#
3. OH Squat W/Broom Handle

Strength/Skill:  Clean And Jerk
Work up to about 85% of your Clean max
5, 3, 3, 2, 1

Metcon: “Barbara”
5 Rounds For Time Of….
1. 20 Pull Ups
2. 30 Push Ups
3. 40 Sit Ups
4. 50 Squats

April 10: That Girl?

Warm Up: 3 Rounds of….
1. 10 x Jumping Jacks
2. 8 x GHD Sit Ups
3. 6 x KB Swings @ 35#

Skill/Strength: Squat Cleans
5, 3, 3, 1, 1

Metcon: “Helen”
3 Rounds For Time of…..
1. 400m Run
2. 21 x Kettle Bell Swings @ 1.5 Pood (or 55# DB)
3. 12 x Pull Ups