WOD

Fitness Heroics – CrossFit

In’s

400 Double Unders

Yoga/Mobility

Lacrosse Ball Roll

-Low Back/QL

-Low Traps/Back of Shoulder

Warm-up

Stationary #6 (No Measure)

8 Min Warm up

8 Deadlifts

8 Burpees

8 Lion King Lunges

Skill/Strength

PISTOLS!

Pistols (Max effort pistols in 4 Minutes)

WOD

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

Out’s

30 Knees-2-Elbows

Fitness Heroics – CrossFit

In’s

50 Sit-ups strict

Yoga/Mobility

Foam Roll

-Lats

Lacrosse Ball Roll

-Upper Back

Warm-up

Stationary #1 (No Measure)

8 Min AMSAP

30 Seconds of Jumping Jacks

4 Inch Worm Burpees

4 Perfect stretches

Skill/Strength

All about those Front Levers today

WOD

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Out’s

Breathe and relax….then do 50 more sit-ups

Fitness Heroics – CrossFit

In’s

Row 750 meters

Yoga/Mobility

Voodoo Floss Knees and Hips

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Skill/Strength

Front Squat (3 sets of 5 @ 85% of 5 Rep)

WOD

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Out’s

50 Leg Tosses

Fitness Heroics – CrossFit

In’s

50 RIngs Dips

Yoga/Mobility

-All the chest stretches

Warm-up

9 Min Int (No Measure)

3 rounds of 1 minute intervals

High Knees

Up-Downs (Burpees w/o push-up)

Down Dog OR Forward Fold

Skill/Strength

Working on Handstand Kick ups

WOD

5/11/2015 (Time)

5 Rounds for time

15 Kettlebell Swings Overhead

15 Handstand push-ups

Run 400 meters

Scaled:

Any weight

Kettlebell Push Press

Run/Walk

RX:

53/35 KB

Handstand Push-ups

Run/Sprint

RX+:

62/44 KB

Deficit Handstand push-ups on 25lb plates

SPRINT!!!!

Out’s

50 Ring Push-ups

Fitness Heroics – CrossFit

Yoga/Mobility

6 minutes to roll what you want

Warm-up

Burgener Clean Warm Up (No Measure)

1. Front Squat

2. Down and Finish

3. Front Squat

4. Hang to Front Squat

5. Shin to Front Squat

Skill/Strength

Squat Clean and Jerk (5 sets of 3 @ 85% of 1 Rep)

WOD

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Fitness Heroics – CrossFit

In’s

Quad Smash

Yoga/Mobility

Yoga Warm Up 2 (No Measure)

-Forward Triangle

-Triangle

-Reverse Triangle

-Down Dog

-Pidgeon

WOD

Run/Row Interval #2 (Time)

3 Rounds for time

Run to Racetrack and back

Row 500 meters

Rest 90 seconds

Run to Bob Sikes and back

Row 150 meters

rest 90 seconds

(Include rest into overall time)
40 minute cap

Out’s

30 Ring bicep curls 🙂