Thursday, March 31

Warm-up
Run 400m
20 Walking Lunges
20 Squats
20 Bearsquat Push-ups
20 Good Mornings
Run 400m

CrossFit Games Open 11.2
WOD
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24″ box

Tuesday, March 29

Warm-up
Run 400m
Top Mobility
Bottom Mobility
10 Ninja Mobility
x3
10 Walking Lunge
10 Bear Squat Push-up
10 Ring Row
5 Jump Squat
WOD
For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Thursday, March 24

Warm-up
Run 200m
20 Squats
20 Walking Lunge
10 Jump Squats
Run 200m
20 Toes to Bar
15m Bearcrawl
10 Ninja Sit-ups
WOD
Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

Thursday, March 17

Warm-up
Run 400m
Row 500m
x3 w/ bar
5 Deadlift
5 Clean
5 Push Press
5 Front Squat
WOD
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

Tuesday, March 15

Warm-up
Run 400m
25 OHS
15m Bearcrawl F/B
Run 200m
10 Pull-ups
25 KBS
:30 Handstand Hold
WOD
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Be sure to stay tuned for the CrossFit Games, which are starting tomorrow.  This year they are allowing completely open workouts.  All you have to do to participate is film yourself doing the WOD they post every Tuesday night for the next 6 weeks, then send it in to be judged.  If your times qualify you, you go to the games.  That simple.

More info can be found here.  http://games.crossfit.com/