Weekly Update 2/23 - 2/29

2/23

Amateur Fight Gone Bad
5 Rounds
1 minute max Bench Press @ 55%
1 minute max Russian Twist
1 minute max Double Unders
1 minute rest

2/24
CrossFit Open 11.6
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 / 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 / 65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 / 65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 / 65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 / 65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 / 65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 / 65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

2/25
21 - 15 - 9
GHD Sit-up
Land Mines Twist
Assault Bike calorie

2/26
Weight Ladder
Deadlift
Perform 1 rep every minute
Start at 50% of your max
go up 20# every minute
after 75% go up 10# each minute

2/27
Maupin
4 Rounds for Time
800 meter Run
49 Pushups
49 Situps
49 Air Squats

Men: 36:43 (Sean)
34:01 (trainer)
Women: 43:56 (Tara Z)

2/28
20 Min AMRAP
100 ft Prowler Push
20 Hammer Swings
30 Sec L-Sit

2/29
In House Competition

at home

Annie
50, 40, 30, 20, 10
Double Unders
Situps