May 29:

Warm Up: 3 Rounds of…
1. 5 x KB Swings @ 1 Pood
2. 5 x OHS w/Broom Stick
3. 5 x Push Ups

Strength: 10, 8, 5, 3, 1, 10 Super Sets of…
1. Shoulder Press
2. Weighted Pull-ups

Metcon: 4 Rounds for time of…
1. 400 m Run
2. Farmers Walk @ 70# DB
3. Waiters Walk @ 35# DB
walks are from edge of rubber mats to the water fountain and back
farmers walk is both hands there and back, waiters walk are one arm
there, the other arm back.  same as in the past.

May 27:

Warm Up: 3 Rounds of…
1. 5 x GHD Sit Ups
2. 5 x Back Extension
3. 5 x Push Ups

Strength: 10, 8, 5, 3, 1, 10 Super Sets of…
1. Back Squat
2. Bench Press

Metcon: 4 Rounds for time of…
1. 250 m Row
2. 25 DU’s

May 21: The Kitchen Sink

At the Track…. Perform each exercise for 1 minute, after each 6th exercise, run 400m.  When the last runner is back start with the next exercise.

1. Front Plank
2. Floor Wipers
3. Jumping Lunges
4. V-Up Hold
5. Super Man Hold – Right Arm, Left Leg
6. Super Man Hold – Left Arm, Right Leg

7. Right Side Plank
8. Pull Ups
9. Bear Crawl
10. Flutter Kicks
11. Walking Lunges
12. Push Ups

13. Left Side Plank
14. Squats
15. Burpee Pull Ups
16. Reverse Hollow Rock Hold (on stomach)
17. Tuck Jump Squats
18. Spiderman Crawl (https://www.youtube.com/watch?v=_K7rv_vFOWM)

19. K2E Hold
20. Burpees
21. Pull Up Hold
22. Mt Climbers
23. Super Man Hold – Right Arm, Right Leg
24. Super Man Hold – Left Arm, Left Leg

May 18:

Warm Up: 3 Rounds of…
1. 5 x OHS w/Broom Handle
2. 5 x KB Swing 1 Pood
3. 5 x Back Extension

Skill:  5 x 5 of…
1. Power Snatch
2. Push Jerk

Core: 3 Rounds of 10 of…
1. Scotty Bobs (pick your weight, count ea. push up)
2. Floor Wipers (right – left = 1)
3. Russian Twist (no weight, touch elbows to ground)

May 15: Roy

Warm Up: 3 Rounds Of….
1. 5 x Back Extension (Pause at Bottom for Stretch)
2. 5 x Jumping Knee Tucks
3. 5 x Hanging Kip Swings (not the full pull up)

Metcon: Roy, 5 Rounds For Time Of….
1. 15 x DL @ 225#
2. 20 x Box Jump @ 24″
3. 25 x Pull Ups

May 11

Warm Up:
Row 500m
50 DU

Strength: 5 x 10 of the following…
1. Bench Press
2. Underhand grip pull-ups

Core: 5 x 10
1. Hollow Rocks
2. Russian Twists
3. Flutter Kicks (right – left = 1)
4. GHDs

After the last set will be a max hold front plank for time.

May 8: Fight Gone…. Worse

At The Track

Warm up:
1. 5 x Push Ups
2. 200m Run
3. 5 x Pull Ups
4. 200m Run
5. 5 x Squats
6. 200m Run
7. 5 x Burpees
8. 200m Run

Metcon:  3 Rounds
1. Push Ups, 1 Minute
2. Mt Climbers, 1 Minute
3. Burpees, 1 Minute
4. Pull Ups, 1 Minute
5. Tire Flips, 1 Minute
6. Run 400m For Time

Track Reps and 400 times

May 7:

Warm Up: 3 rounds of
1. 5 x OHS w/Broom Stick
2. 3 x Dead Hang Pull Up

Metcon: Open 15.2 2 Rounds Every 3 Minutes as Long as Possible…
RX:
0-3 Minutes
2 rounds of
1. 10 x OHS @ 95#
2. 10 x Chest To Bar Pull Ups

3-6 Minutes
2 rounds of
1. 12 x OHS @ 95#
2. 12 x Chest To Bar Pull Ups

continue on adding 2 reps to each movement until you can not compete 2 rounds in 3 minutes.

Scale:
0-3 Minutes
2 rounds of
1. 6 x OHS @ 75#
2. 6 x Pull Ups

3-6 Minutes
2 rounds of
1. 8 x OHS @ 75#
2. 8 x Pull Ups

continue on adding 2 reps to each movement until you can not compete 2 rounds in 3 minutes.

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

May 6:

Warm Up: 2 to 8 by 2 of…
1. Dead Hang Pull Up
2. Dips
3. Calorie Row

Skill:  Muscle Up Practice

Metcon: AMRAP in 5 minutes of….
1. 5 x Chest 2 Bar Pull Ups
2. 5 x Ring Dips

May 4:

Warm Up:  Row 1000m

Strength: 5 x 8 of the following…
1. Dead Lift
2. Shoulder Press

Metcon:  10 to 1 by 1 of
1. Hollow Rocks
2. Renegade Rows (ea. pushup = 1)
3. Flutter Kicks (right – left  = 1)
4. Floor Wipers (right – left = 1)