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Karen Burped, Friday, 01-30-15

WOD:
For time,
“Karen Burped”
150 Wall Balls, 20/14

At the START of every minute complete 4 burpees. Brick CrossFit

5 Rounds, Thursday, 01-29-15

WOD:
5 Rounds of:
5 Hang Power Cleans, 135/95
10 Burpees
15 Kettlebell Swing, 53/35

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EMOM, Wednesday, 01-28-15

STRENGTH:
FRONT SQUAT
3 x 3 AT 85% OF 3RM

WOD:
Every Minute On the Minute for 20:00

5 Dumbbell Hang Squat Clean Thrusters, 35/25
5 Push-ups
5 V-ups

Score is number of missed rounds. WOD compliments of Brick CrossFit.

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AMRAP in 15:00, Monday, 01-26-15

STRENGTH:
Strict Press
3 sets of max reps at 75% of 3RM
3 Sets of Good Morning

WOD:
AMRAP in 15:00 of:
7 Burpees
7 Box Jump Overs
7 Shoulder to Overhead, 77/55

Brick CrossFit

Jackie, Friday, 01-23-15

STRENGTH:
Front squat, 3×5 @ 75-80% of 3RM

WOD:
“Jackie”
For time:
1000m Row
50 Thrusters, 45/35
30 Pull-ups (Ring Rows)

Don’t forget to warm-up. Brick CrossFit

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HSPU, Thursday, 01-22-15

WOD:
A. Every Minute on the Minute for 8:00 complete 3 to 5 reps of ONE on the following
1. Deficit HandStand Push-UP
2. HSPU
3. Strict HSPU
4. Scaled HSPU or Wall Walks

B. 5 rounds of
60 Seconds of Row for Calories
60 Seconds Rest
60 Seconds Strict Ring Dips (Kipping Dips, Chair Dips, Bench Dips)
60 Seconds Rest
60 Seconds V-Ups
60 Seconds Rest

Score is total reps and calories.

Burner, Wednesday, 01-21-15

Strength:
Deadlift
3×5 @ 75% of 3RM

WOD:
Every 5 minutes for 15 minutes complete:
9-7-5 of:
Power Clean, 115/75
Box Jump Overs

AMRAP x’s 2, Tuesday, 01-20-15

WOD:
2 Sets of:
AMRAP in 8:00 of:

200m Row
5 Strict Chest to Bar Pull-ups (pull-ups, ring rows)
10 Push-ups
12 1-Arm Kettlebell Front Rack Lunges
30 Double Unders (10 attempts)

Rest 5:00 minutes

EMOTM, Monday, 01-19-15

STRENGTH:
Strict Press:
4×4, 80% of 3RM

WOD:
Every Minute on The Minute for 25:00 of:
1. 15 Push Press, 95/75
2. 12 Burpees
3. Rest
4. 20 Wall Balls, 20/14
5. 15 Kettlebell Swings, 1.5/1

Burpees, Saturday, 01-17-15

WOD:
Five Rounds:
Two minutes to complete,
3 Deadlifts, 115/95
6 Shoulder to Overhead
9 Front Squats
Max Burpees

Rest two minutes between rounds.

Scale as necessary. WOD compliments of Brick CrossFit.

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