Tuesday

5 RFT

6 x Snatches (60/40)

12 x Box Jump Overs (24/20)

Monday

CrossFit Games Open WOD 14.5

Saturday

Open Gym and 14.5 

8am-10am

Friday

Partner WOD:

AMRAP 20:

Partner A)

Run 400m 

20 x Double Unders

Partner B)

5 x Pullups

5 x Wall Walks

5 x Lunatic Rolls

Once Partner A & B have completed their set, swap and continue.

Lunatic Roll: Complete a Burpee, after the jump and clap roll onto back and bring feet over your head to touch the ground. Roll back to feet a continue. 

Thursday

On the minute 14:

Odds: 5 Toes to Bar + 5 Wall Balls

Evens: 5 Power Cleans (60/45) + 5 Box Jumps

Wednesday

Deck of Cards!

Flip over the cards one at a time, the suit represents the movement:

Hearts - Burpees

Diamonds - Situps

Spades - KB Swings

Clubs - Air Squats

Number on card = number of reps, face cards = 10

Tuesday

10 minutes to find 1RM Deadlift

Then:

21/15/9

Dead Lift (80/60)

Push Ups

400m

Monday

Open WOD 14.4

AMRAP 14:

60 Cal Row
50 x Toes to Bar
40 x Wall Balls
30 x Power Cleans
20 x Muscle Ups

Saturday

Open Gym 8am - 10am

Games Open WOD 14.4

Friday

Partner WOD

AMRAP 20

Buy In - 60 x Box Jumps then:

8 x Toes to Bar

12 x Burpees

Thursday

For Time:

30 x Power Snatches (50/35)

Every time you put the bar down run 100m

Wednesday

Strict Cindy

AMRAP 20:

5 x Strict Pullups

10 x Push Ups

15 x Squats

Tuesday

AMRAP 12:

30 x Double Unders
15 x Ground to Overhead (40/30)

Monday

Open WOD 14.3

or:

On the minute x 10:

3 x Front Squats (80/60)

On the minute x 12:

Odds: 3-5 Handstand Pushups or Strict Pushups.
Evens: 5 - 10 Box Jumps (26"/24")

Saturday

Open Gym 8am - 10am

14.3 can be done between 9am - 10am.

Friday

Partner WOD:

In pairs complete for time:

50,40,30,20,10

Wall Balls

Dead Lifts (80/60)

14.3 can be done at 5:30pm & 6:30pm

Thursday

For Time:

1km Run

30 x Shoulder to Overhead (60/45)

30 x Chest to Bar Pull-ups

Wednesday

For Time:

10,9,8,7,6,5,4,3,2,1.

Thrusters (40/30)

30 x Double Unders after each round of thrusters

Tuesday

In 10 minutes:

Buy in:

21/15/9

Power Snatch (50/35)

Toes to Bar

Then for remainder of time:

Burpee Box Jumps

Record Burpee Box Jumps

Monday

Re-do 14.2 during normal WOD times

Or

Benchmark workout 'Grace'

For Time:

30 x Clean & Jerks (60/45kg)

Saturday

Open gym 8am-10am

Friday

Partner Filthy 50:

50 x reps of the following between you, 1 person working at a time:

Pull ups
Squats
KB Swings
Cleans (50/40)
Wall Balls
GHD Situps
HR Pushups
K2E
Burpee Bar Touch
Double Unders

Mystery Finisher.

Thursday

For Total Reps:

3 Minutes:
Hill 400m
Max Back Squats (60/45)
2 minutes rest

3 Minutes:
Hill 400m
Max Toes to Bar
2 minutes rest

3 Minutes:
Hill 400m
Max Ring Dips
2 minutes rest

3 Minutes:
Hill 400m
Max Burpees

Wednesday

10 minutes: 1RM Strict Press

Then 3RFT:

8 x Push Press (60/40)
16 x Push Ups
16 x Deadlifts (60/40)
8 x Wall Walks

Tuesday

OTMEM 15

1st minute: 4 x Power Cleans (80/60)

2nd minute: 10 x Box Jumps (24/20")

3rd minute: 15m KB walking Lunge

5 x Rounds

Monday

AMRAP 20:

10 x Pullups
15 x Wall Balls
400m