Wednesday, September 30, 2015-Workout

Warm-up

Run 300m

3 rounds

-25m high knees

-25m butt kicks

-10 shoulder taps

-8 lunges

-5 dips

Skill

10x 50m sprint working up to 100%

Conditioning

3 Rounds for Time:

-10 pull-ups

-20 WBS (20/14)

-30 box jumps (24/20)

-40 sit-ups

Monday, September 28, 2015-Workout

Warm-up

50 Double unders

3 rounds

-3 pull-ups

-6 push-ups

-9 jumping squats

Strength

Power Clean 1RM

Conditioning
For Time:
21-15-9 -
- Ground to Overhead (135/95)
- Bar-Facing Burpees
- Double Unders

Saturday, September 26, 2015-Workout

Warm-Up:
3 Rounds -
- 20 Jumping Jacks
- 15 Push-Ups
- 10 Good Mornings (DB or KB)

 Skill Practice:

3 Rounds -
- 60s Kipping Swing
- Rest 30s
- 60s Hollow Rocks
- Rest 30s

Conditioning:
CrossFit's Helen:

3 Rounds -

- 400m Run

- 21 Kettlebell Swings (53/35)

- 12 Pull-Ups

Post workout results to comments.

Thursday, September 24, 2015-Workout

Warm-up

500m row

3 rounds

-10 dips

-10 mountain climbers

-10 lunges 

Conditioning

For time:

-1000m row

-30 sit-ups

-20 alternating DB snatch

-10 handstand push-ups

-20 alternating DB snatch

-30 sit-ups

-1000m row

Wednesday, September 23, 2015-Workout

Warm-up

400m run

3 rounds:

-25m butt kicks

-25m high knees

-10 burpees

-10 air squats

Skill

TABATA alternating

-jumping squats

-push-ups

Conditioning

4 Rounds

-10 SDHP (KB) (56/44)

-15 KBS

-20 WBS (20/14)

Monday, September 21, 2015-Workout

Warm-up

3 rounds

-100m run

-5 pull-ups

-10 push-ups

-15 squats

Strength

Strict Press (5-3-1)


Conditioning 
4 Rounds, each in 3 minutes:
- 200m Run
- 10 Box Jumps (24/20)
- AMRAP Deadlifts (155/105)

(3 min rest between rounds)

Post front squat 2RM, Total number of deadlifts, box height and DL weight to comments.

Thursday, September 17, 2015-Workout

Warm-Up
3 rounds:

-100m run

-5 push-ups

-10 jumping squats

Skill
Hip and Hamstring Mobility

Conditioning
"Evita"

For Time:
3 Rounds -
- 800m Run
- 20 Kettlebell Swings
- 20 Pull-Ups