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2016 March'S ARCHIVE

  • Thursday 03/31/16

    By KB Vines | In WODS | on March 31, 2016

    03/31/16 A)20 minute amrap: 200-meter farmers carry 55/35 rx 44/25 scaled 35/15 100-meter walking lunge 50-feet handstand walk or 5 wall walks  B) 12 minutes of shoulder mobility

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  • Wednesday 03/30

    By KB Vines | In WODS | on March 30, 2016

    03/30 A) For time:     50 ring dips     10 burpees     40 wall balls 20/14 rx 18/12 sc 16/10 beg     10 burpees     30 hand stand push-ups      10 burpees      20 power cleans 115/75 rx 95/65 sc 75/55 beg     10 burpees     […]

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  • Tuesday 03/29

    By KB Vines | In WODS | on March 29, 2016

    03-29 I would like to congratulate everyone who completed the 2016 crossfit games open. Whether you did it scaled or rx it was a huge accomplishment. Benchmark ” Helen” 3 rounds for time 400m run 21 kettle bell swings 55/35 rx 45/25 scaled 35/15 beginner  12 pull ups   cool down: 15 minute light row

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  • Thursday 03/24/16

    By KB Vines | In WODS | on March 24, 2016

    Active recovery day: 30 minute amrap: 400m light jog 2:00 shoulder mobility 500m light row 2:00 hip mobility

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  • Wednesday 03/23/16

    By KB Vines | In WODS | on March 23, 2016

    A)Not for time: 50 hip extensions 50 roman deadlifts with a single kb 70/55 rx 55//35 scaled 45/25 beginner 50 med ball situps 30/20 rx 20/14 scaled/beginner B) 15 minutes to find a one rep max of the following complex:        1 power snatch+2 over head squats+ 3 power cleans+ 4 front squats

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  • Tuesday 03/22/16

    By KB Vines | In WODS | on March 22, 2016

    A) EMOM for 18 minutes minute 1: 40 double unders or 120 single unders minute 2: 16 alternating dumbbell snatches 55/35 rx 45/25 scaled 35/15 beginner minutes 3: 10 strict pull-ups B) 15 minutes of thoracic mobility

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  • Monday 03/21/16

    By KB Vines | In WODS | on March 21, 2016

    For time: 25 burpees   50m sled push  25 hang power cleans 115/75 rx 95/65 scaled 75/45 beg  100m sled push 25 alternating pistols  50m sled push 25 bar muscle ups or muscle up transitions(rings)  100m sled push

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  • Friday 03/18/16

    By KB Vines | In WODS | on March 18, 2016

    Workout 16.4 13-min. AMRAP: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups M 225 lb. / 20-lb. ball F 155 lb. / 14-lb. ball Scaled  Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 hand release push-ups Men deadlift 135 lb. and […]

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  • Thursday 03/17/16

    By KB Vines | In WODS | on March 17, 2016

    A) with a running clock for 10 minutes:       30 seconds on: max effort calorie row      30 seconds rest B) accumulate 5 minutes in an overhead squat position C) 10 minutes post workout hip mobility

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  • Wednesday 03/16/16

    By KB Vines | In WODS | on March 16, 2016

    A) 1 max effort attempt for time: pull-up dead hang hold B) 1 max effort attempt: unbroken hand-release pushups C) 10 minute amrap:          15 alternating split jumps with barbell(on back) 10r/10l 45/35 rx                                     […]

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