Friday

WOD:
A. Deadlift: 50/60/70%x8+

B. PRACTICE for 10 minutes:
Handstand Walk Progression Pt.1
Handstand Walk Progression Pt.2
Handstand Walk to Handstand Forward Roll

Thursday

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks, and post their scores online. Last year, the Open reached 209,000 athletes from around the world. New this year, A scaled version of the Open workout will be released each week of the Open. With reduced loading or less challenging movements, the scaled workouts will be designed to make the Open even more accessible.
Open Registration begins TODAY! Sign up here

WOD:
For time:
10 Front Squats Unbroken, 10 Pull-Ups Unbroken
8 FS, 8 PU
6 FS, 6 PU
4 FS, 4 PU
2 FS, 2 PU
*The goal of these reps/sets is to perform them unbroken, choose your weight and assistance on pull-ups wisely and rest accordingly to get them completed unbroken.
**If you drop the bar/come off of the bar, you must start that set of fs or pu back over.
~40-50% of 1 rm on FS

Wednesday

timetobe-me:  Outside a gym in central London!

WOD:
Alternating Tabata: 20 on x 10 off
Shoulder-overhead (75,115#)
Deadlift (75,115#)
Box jump/step (20,24″)
*use same weight you used for the test workout (click here)

Tuesday

BurpeeCalculator.com is a fun and FREE tool to see how many burpees it will take to work off that favorite meal, snack, or sweet! Click here

WOD:
A. Back Squat: 50/60/70%x8+

B. Open Workout 12.1 Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Monday

WOD:
A. Shoulder Press: 50/60/70%x8+

B. Helen
3 rounds for time of:
Run 400 meters (sub row 500m)
21 kettlebell swings (35, 53#)
12 pull-ups

rowing helen results