March 2014

Gymnastics: 10 minute EMOM of either; Muscle up Handstands Pull ups Push ups W.O.D. 5 Thruster (50/35) 10 Burpee 8 minutes, as many rounds as possible

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1293 w=210 h=220 float=right]Workout 3 of 5 in the CrossFit Open is done for most of us now. Things definitely got heavier this week…A lot of PB deadlifts during this workout,

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1292 w=210 h=220 float=right]Gymnastics: Planche Ring holds L sit W.O.D. ‘Open Workout 14.3’ 8 minutes, as many reps as possible 10 Deadlift (43/61) 15 Box jump 15 Deadlift (84/61) 15 Box

Strength: Weighted push up 4 x 5 rep W.O.D. ‘Partner Workout’ 30 Box jump 30 Burpee 30 Kettle bell swing (32/24) 18 minutes, as many rounds as possible

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1291 w=210 h=220 float=right]Strength: Back squat 3 x 3 rep W.O.D. 8 Thruster (50/35) 10 Toe to bar 8 minutes, as many rounds as possible

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1290 w=210 h=220 float=right]Gymnastics: 10 minute EMOM of either; Muscle up Handstands Pull ups Push ups W.O.D. 40 Wall ball 50 Double under 40 Deadlift (60/40) 2 rounds

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1289 w=210 h=220 float=right]Strength: Snatch 3 x 3 rep W.O.D. 20 Burpee 20 Clean (50/35) 20 Burpee 20 Clean (70/50) 20 Burpee 20 Clean (85/60)

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1288 w=210 h=220 float=right]5kg PB for Taz today, 105kg Jerk. Strength: Squat jerk 3 x 5 rep Split jerk 3 x 1 rep W.O.D. Row 750 then; 15 Box jump 10

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1287 w=210 h=220 float=right]Gymnastics: Handstands Ring holds L sit W.O.D. ‘Games Open Workout 14.2′ 10 Overhead squat (29/43) 10 Chest to bar pull up 3 minutes to complete 2 rounds. If

Strength: Deadlift 3 x 5 rep W.O.D. ‘Partner workout’ Run 400 40 Push press (40/25) 30 Knee to elbow 20 minutes, as many rounds as possible