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Bench, Tuesday, 03-17-15

STRENGTH:
Bench Press, 5×5, 3-0-1

Weighted Strict Pull-ups, 5×3,

WOD:
AMRAP in 8:00
15 Calorie Row
12 Sit-ups
9 Russian Kettlebell Swings, 1.5/1

Rest 4 minutes then,
AMRAP in 8:00
2 Turkish Getups, 1.5/1 (1R/1L)
3 Handstand Push-ups (1 Wall Walk)
20 Walking Lunges with Kettlebell

Triplet, Monday, 03-16-15

STRENGTH:

Every Minute On the Minute for 10 of:
1 Muscle Clean, 95+/65+
2 Power Cleans
3 Push Jerks

WOD:
3 Rounds of:
10 Front Squats, 135/95
10 Hand Release Push-ups
10 Box Jump Overs

OLY, Saturday, 03-14-15

A. Power Snatch + Snatch

5 sets of 1•1 at 70-75%

B. Power Clean + Split Jerk

6 sets of 1•2 

C.  Front Squat

3 sets of 5 at 75-80%



15.3, Friday, 03-13-15

WOD:

15.3 (scaled)
As Many Rounds As Possible in 14 minutes of:
50 Wall Balls, 10 pound ball/9′ target
200 Singles

Bench, Thursday, 03-12-15

STRENGTH:
Bench or Dumbbell Press, 3 x 10
-rest 30 seconds-
20 V-ups
-rest 90 seconds-

WOD:
5 rounds
3 Man Makers, 35/25
6 Ring Dips
9 Box Jumps
20/15 Calorie Row
Rest 2 minutes



50-20-10, Wednesday, 03-11-15

STRENGTH:
Every Minute on the Minute for 12:
1 Hang Power Clean + 2 Push Press (moderate weight, focus on form)

then,

Front Squat, 3 x 5 (moderate weight, 50-60% of 1RM)

WOD:
3 rounds for time of :
50 Double Unders (150 Singles or 20 Double attempts)
20 Wall Balls, 20/14
10 Hand Release Burpees

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

IMG_4551

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.

IMG_4530

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

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