Uncategorized

3/25/14

Main – CrossFit Weightlifting Weighted Pull-ups Pull up Complex 5 sets of: 3 weighted Pull ups – place weight between legs, drop it after final rep w/o coming off the bar. then 5 Strict Pull ups then 7 Kipping Pull ups The goal is to complete the 15 reps without coming off the bar. If […]

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3/24/14

Main – CrossFit Weightlifting Back Squat (3×5 80%) Metcon Partner WOD (Time) Teams of 2: 60 Deads 135/95 50 Hang Power Cleans 135/95 40 Front Squats 135/95 30 Jerks 135/95 20 Thrusters 135/95 One athlete works at a time. Every minute on the minute, stop where you are and both athletes complete 5 burpees.HAPPY BIRTHDAY

3/24/14 Read More »

14.4 (AMRAP)

Main – CrossFit 14.4 (AMRAP – Rounds and Reps) Metcon (Time) MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters

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14.4

Main – CrossFit Metcon (Time) MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women up to 54 years old

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3/20/14

Main – CrossFit Weightlifting Deadlift (40%x5, 47%x5, 57%x3, 70%x5, 80%x3, 90%x1) If you didn’t do so already from last week then add 10lbs to your 1 rep max then take 90% of that number and then do your % for rep scheme. Metcon Happy Birthday Brandy and Catherine!!!! (Time) 5 Rounds: 5 Wallballs + 5

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3/19/14

Main – CrossFit Weightlifting Floor Press (20 RM Floor Press) Work to the most weight you can floor press 20 times. Metcon Partner WOD (Time) 3 Rounds 12/10 Calorie Row 8 BurpeesAthlete One completes 3 Rounds of the row/burpee as fast as possible. Then athlete Two has complete their three rounds while athlete One rests.

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3/18/14

Main – CrossFit Weightlifting Clean and Jerk (EMOM 12 min 1 Clean & Jerk) If you know your max or close to your max Clean & Jerk (don’t guess too high) then follow this rep Scheme minute to minute and have your plates out and ready to set up. Min 1: 75% Min 2: 80%

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3/17/14

Main – CrossFit Weightlifting Back Squat (40%x5, 47%x5, 57%x3, 70%x5, 80%x3, 90%x1) Again we are going off of our 90% max and then take the % listed from that number. If you did not add 10lbs to your 1RM last week please do it this week then take 90% of that new number. Metcon Nate

3/17/14 Read More »

Open 14.3

Main – CrossFit Metcon Metcon (AMRAP – Reps) 8 min AMRAP 10 Deadlifts, 135/95 lbs 15 Box Jumps, 24/20 inch 15 Deadlifts, 185/135 15 Box Jumps, 24/20 20 Deadlifts, 225/155 15 Box Jumps, 24/20 25 Deadlifts, 275/185 15 Box Jumps, 24/20 30 Deadlifts, 315/205 15 Box Jumps, 24/20 35 Deadlifts, 365/225 15 Box Jumps, 24/20step

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