Tuesday April 9th 2013

A)EMOM

BB DL x 6

B)10-1 For Time:

Americano’s (32/24)

T2B

KB PWR Cleans

Burpees

Monday April 8th 2013

A)Half Mile Run For Time

B)15min AMRAP

BB FS x 15

TRX Close Grip Rows x 15

DBL Unders x 15

Sit Ups x 15

Friday April 5th 2013

A)Turkish Get Ups x 4/sd

One Arm Russian Swings x 14/sd

TRX Rows x 14

5rft

B)Rnd Every 2:30sec

Back Squats x 6

Push Ups x Max Reps

 

Thursday April 4th 2013

A)Rnd every 2 min (6 Rnds)

Pull Ups x 6

BB Thrusters x 6 (115/75)

Annie
B)50-40-30-20-10

DBL Unders
Sit Ups

CrossFit Open Workout 13.3

Complete as many rounds and reps as possible in 12 minutes of:  
150 Wall balls (20 lbs to 10' target)  
90 Double-unders
30 Muscle-ups

Partner Up

For Time:

1 Mile Run

150 DBL Unders

150 Step Back Lunges

75 Push Ups

75 Russian Swings (32/24)

75 Sit Ups

75 Burpees

What the heck`s an EMOM

A)EMOM (5rnds)

10 BB DL

B)3min on 90sec off

12 Americano’s

8 Med Ball Twists

4 BB Push Press

4 Rounds