March 23

Tech/Strength:

Chest to bar Pull ups

Thrusters

Todays Wod:

CrossFit Games Open 12.5

Complete as many reps as possible in

7 minutes of the following rep scheme:

100/65 pound Thruster, 3 reps

3 Chest to bar Pull-ups

100/65 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100/65 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100/65 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100/65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100/65 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100/65 pound Thruster, 21 reps

21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

March 22

Rest Day

Check out some of the tips in the link to get your best out of 12.5 tomorrow.

Good luck!

http://games.crossfit.com/article/tips-open-workout-125

Dean, bustin out chest to bar pull ups

March 21

Tech/Strength

Power Snatch

5-3-3-3-1-1-1

Todays Wod:

"Randy"

75 Power Snatches 75/55lbs

March 20

Tech/Strength

Rope Climbs

Todays wod

5 x 500m Row Sprints

With 3 min. rest in between.

March 19

Tech/Strength

Ring Dips & L-Sit Holds

Todays wod:

For Time

500m Row

15 Ring Dips

20 Toes to Bar

30 Pushups

35 Squats

March 18th

Rest Day

CrossFit Kids starting soon!!!

March 17

Happy St. Patrick's Day!!!

Tech Strength

Cleans

10-8-6-3-3-1-1

Todays wod

15 Minute AMRAP

5 Pullups

7 Power Cleans 135/95lb

9 Kettlebell Swings 53/35lb

12 Ab Mat Situps