4/8/2014

D.R.O.M.s

Armadillos
Hallow and arch holds/rocks
Strength strict press 5×5 @ 80% 1 rm

4 rounds 30 cap
7 bench 155/115 lbs
14 wall balls
47 sit ups
EMOM 10 double unders 2-1 singles

4/7/2014

D.R.O.M.s

Back Squat
5-5-5-5-5

Rotating Tabata:
Burpees
Hang Cleans (115/75)
Box Jumps

4/4/2014

D.R.O.M.s

Totals:
Snatch
1-1-1
Cleans
1-1-1
Bench Press
1-1-1

4/3/2014

D.R.O.M.s

Mobility

Metcon:
3 Rounds of 1 Min Max Effort:
Pull-ups
Hip Extensions
Double Unders
Sit-ups
1 Min Rest

4/2/2014

D.R.O.M.s

Push Press 70% 1 RM
8-8-8-8-8

Metcon:
3 Minutes to Complete 2 Rounds of:
6 Hang Cleans (115/75)
HSPU

*Increase 2 reps at each movement until failure to complete 2 full rounds in 3 Min cap*

4/1/2014

D.R.O.M.s

Back Squats 70% 1 RM
8-8-8-8-8

Metcon:
12 Min AMRAP
20 Overhead Lunges 45/35 plate
50 Plate Jumps
20 Sit Ups

3/31/2014

D.R.O.M.s

“CrossFit Total”
Back Squat
Deadlift
Strict Press

3 attempts at each lift to find a 1 Rep Max. Score is the combined weight of the heaviest successful attempt at each lift.

3/28/2014

D.R.O.M.s

Metcon:
21-18-15-12-9-6-3
Thrusters (95/65)
Burpee Bar Facing Burpees

3/27/2014

D.R.O.M.s

Metcon:
3 Rounds
400 M Run
15 TTB
12 Burpees

3/26/2014

D.R.O.M.s

Metcon:
50 Power Cleans 115/75
50 Ring Dips
50 Deadlifts 115/75
50 Box jumps