Kacey Millard

Monday, February 5th 2018

Century Party

CrossFit Games Open WOD 15.3

14 Minute AMRAP:

7 Muscle Ups
50 Wall Balls (20/14)
100 Double Unders

Post WOD (not for time):
200m Farmer’s carry (53/35)
200m Kettlebell Front Rack Carry (53/35)
200m Overhead Carry (53/35)

Saturday, February 3rd 2018

Cooper

Partner WOD

2000m row
100 Sumo Deadlift High Pulls (95/65)
100 Alternating Dumbbell Shoulder to Overhead
100 Medicine Ball Sit-ups (20/14)
100 Burpees over Bar

Partners work one at a time to complete total reps

Friday, February 2nd 2018

Brett & Meg

5 Minutes to complete:
25 Toes to Bar
75 Double Unders
15 American Kettlebell Swings (53/35)

5 Minutes to complete:

20 Toes to Bar
75 Double Unders
20 American Kettlebell Swings (53/35)

5 Minutes to complete:

15 Toes to Bar
75 Double Unders
25 American Kettlebell Swings (53/35)

5 Minutes to complete:

10 Toes to Bar
75 Double Unders
30 American Kettlebell Swings (53/35)

Monday, January 29th 2018

Century Party

3 Rounds of 30 seconds on/30 seconds rest:

Hollow Hold
Arch Hold
Hollow to Arch Rolls

3 Rounds for time:
400m run
21 Alternating Dumbbell Snatches
15 Dumbbell Overhead Reverse Step Lunges

Suggested Dumbbell weight (45-55/30-40)

Saturday, January 27th 2018

Nick

Partner WOD

4 Rounds for time:
4 Push Jerks (185/125)
5 Front Squats
6 Power Cleans
30 Box Jumps (24/20)
40 Push Ups
50 Sit Ups

Partners work one at a time to complete reps and rounds, switching anytime.