Tuesday 01.28.2014

4 Rounds for time
10 HSPU
15 Toes to bar
36 Wall Ball 20/14#

HAPPY BIRTHDAY COACH BRYAN.

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Monday 01.27.2014

Back Squat
3 x5 ascending
then
CrossFIt Games Open Wod 11.1
AMRAP 10 Min
30 Double unders
15 Power Snatch 75/55#

How many double unders can you do in 1 minute?

Sunday 01.26.2014

Rest Day

Open Floor 11-1.
Make up a workout you missed, work on some skills or do some extra strength work.

Saturday morning crew

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Saturday 01.25.2014

“Polar Vortex”
Teams of 5
AMRAP 30 MIn:
15 Calorie row
20 KB Swings 53/36#
10 burpee box overs 20″
15 Wall ball sit ups, 3′ line 20/14#
One “rest” station

This will be a chipper relay style workout. An athlete may not begin on a station until the athlete directly in front of them finishes on the next station. After the First athlete has gone through each station, they wait at the “rest” station until the first station opens up, and then begin the chipper again.

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Friday 01.24.2014

5 Sets of:
3 Strict Press,
5 Push Press,
7 Push Jerk
Ascending load, as heavy as possible without re-racking the bar.

Thursday 01.23.2014

EMOM X 8 min
5 Power Clean
Touch and go – work on technique
then
3 rounds for time
10 lateral bar jumps
20 OHS 75/45
30 Abmat sit ups

Tuesday 01.21.2014

Front Squats
5 RM
then
3 rounds not for time:
10 barbell step ups ( each leg)
10 Good mornings

Monday 01.20.2014

5 minutes burpees
1 minute rest
4 minutes double unders
1 minute rest
3 minutes wall ball 20/14#
1 minute rest
2 minutes toes to bar
1 minute rest
1 minute pull ups

Shoreline CrossFit Northeast Masters Throwdown 2014

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