WOD
3/30/15
Main – CrossFit
Weightlifting
prowler push (2x200m 90/45#)
Metcon
Metcon (No Measure)
EMOM x 20 minute
Min 1: 1 Legless Rope Climb
Min 2: 200m Run
Min 3: 2 Rope Climbs
Min 4: 200m Run
Scaled:
Legless – 5 strict pull-ups
rope climb – 5 kipping pull-ups
Saturday WOD
Main – CrossFit
Metcon
Metcon (Time)
1 RFT:
60 Pull ups
100 Sit ups
400 m run
immediately into
2 RFT:
40 Pull ups
80 Sit ups
400 m run
immediately into
3 RFT:
20 Pull ups
40 Sit ups
400 m run
3/27/15
Main – CrossFit
Metcon
RX: CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
Scale: CrossFit Games Open 15.5 Scaled (Time)
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#
Mast: CrossFit Games Open 15.5 Masters 55+ (Time)
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#
Teen: CrossFit Games Open 15.5 Scaled Teens (Time)
For Time:
27 Calorie Row
27 Thrusters, 45# / 35#
21 Calorie Row
21 Thrusters, 45# / 35#
15 Calorie Row
15 Thrusters, 45# / 35#
9 Calorie Row
9 Thrusters, 45# / 35#
3/26/15
Main – CrossFit
Metcon
Metcon (No Measure)
20 Minutes On the Minute
Even: Goat 1
ODD: Goat 2
Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!
3/25/15
Main – CrossFit
Weightlifting
Power Snatch
3×3 reps at 70%
3×3 reps at 75%
3×2 reps at 80%
3×2 reps at 85%
3×1 rep at 90%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 KBS, 32/24kg
60 Double unders
6 10m Shuttle sprints (every turn around counts as a rep)
3/21/15
Main – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3
20 min AMRAP
30 Box Jumps 24/20″
20 Slam balls 30/20#
10 Burpees
Athlete 1 and 2 start on the WOD (one athlete working at a time). Athlete 3 starts on a rower and completes 500m Row before switching with a teammate. One teammate must always be rowing, and you must switch every 500m. Score is total rounds + reps of the triplet.
Open 15.4
Main – CrossFit
Please sign up for class ASAP.
Metcon
CrossFit Games Open 15.4 (AMRAP – Reps)
8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
185lb/125lb
CrossFit Games Open 15.4 Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean
115 lb.
Women push press 65 lb. and
clean 75 lb.
CrossFit Games Open 15.4 Masters 55+ (AMRAP – Reps)
8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb
CrossFit Games Open 15.4 Teens 14 – 15 (AMRAP – Reps)
8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Boys 14-15 clean 95 lb.
Girls 14-15 clean 65 lb.
3/19/15
Main – CrossFit
Weightlifting
Cluster (EMOMx7min)
Clusters (1 cluster is a squat clean followed by a shoulder to overhead)
Metcon
Metcon (Weight)
EMOMx12min
Even: 7 Thrusters
Odd: Row for Calories (20/15 cal)
Record weights on the bar and it is only RX if you get all the calories in as well.
3/18/15
Main – CrossFit
Weightlifting
1 Push Press + 1 Push Jerk + 1 Split Jerk
Build to a heavy Overhead Complex
Build to a heavy Overhead Complex
Metcon
Metcon (AMRAP – Reps)
EMOMx15
5 rounds of:
Min 1 – :30s Max rep 10m Shuttles
Min 2 – :30s Max rep abmat Sit-ups
Min 3 – :30s Max rep Jerks, 165/115
3/17/15
Main – CrossFit
Happy Birthday Brent Miller!
Weightlifting
Deadlift (5×3, climbing )
Metcon
Metcon (Time)
50 Cal Row
50 Box Jumps
25 DL (135/95)
25 Burpees over Bar
