WOD # 1 - Strength For max load: Deadlift 3-3-3-3-3 WOD # 2 – Conditioning For max total reps: In 3 min: run 400m then AMRAP Box jumps, 24/20″ (step ups are RX as well) Rest 1 min In 3 min: run 400m then AMRAP Pull-ups Rest 1 min In 3 min: run 400m then AMRAP
“FILTHY 50″ For time: 50 Box jump 24/20″ 50 Jumping pull-ups 50 Kettlebell swings 16/12kg 50 Walking Lunges 50 Knees to elbows 50 DB Push press 10/8kg 50 Back extensions 50 Wall ball shots, 10/6kg 50 Burpees 50 Double unders __________________________________ Competition Training WOD (Optional) 3 rounds for time: Row 500m 20 GHD sit-ups
Congratulations to everyone who completed workout “15.1″ over the weekend. It was amazing to watch! PRs everywhere! If you didn’t get it done it’s not too late to be a part of the AJCF team championships for 2015.   All day today (Carina box only) we will be running the “15.1/15.1A” as well as the
CrossFit games open / AJ CrossFit team championships “Workout 15.1″ As many rounds and reps as possible in 9 minutes: 15 Toes-to-bars 10 Deadlifts, 52.5 / 35 kg 5 Snatches, 52.5 / 35 kg * Any type of snatch may be used (power snatch, squat snatch, split snatch) Then “Workout 15.1A” For max load 1
WOD # 1 - Conditioning 5 Rounds for time: 35 Double unders 10 Burpees   WOD # 2 – Conditioning For time: Run 1500m ________________________________________________ Competition Training WOD (Optional) Spend an extra 15 min on mobility
WOD - Conditioning “Phat Helen” 5 Rounds for time: 400m Run 21 Kettlebell  swings 24/16kg 12 Pull-ups __________________________________ Competition Training WOD (Optional) Not for time: Row 3k at moderate pace _______________________________________________________________ The AJCF Team championships (run in conjunction with the CF games open) start this Saturday see below for which team you are in. Everyone will
WOD – Strength 7 rounds for max load: 1 Thruster + 1 Push press + 1 Push jerk + 1 split jerk * No racks * Rest as required between rounds ________________________________________________ Competition Training WOD (Optional) For max load: Bench press 8-8-8
WOD # 1 - Conditioning 3 rounds for max total reps: 1 min hang squat cleans, 62.5/42.5 kg 1 min Handstand push-ups 1 min Deadlifts, 62.5/42.5 kg 1 min Box jumps, 24/20″ WOD # 2 – Conditioning “Frast” For time: 21-15-9 Thrusters,  20/15 kg Jumping chest to bar pull-ups   ________________________________________________ Competition Training WOD (Optional) 6 rounds
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