WOD

No WOD available

Saturday

Main – CrossFit

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Metcon

Metcon (AMRAP – Reps)

20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of:

Row for Calories

Push-Ups

Abmat Sit-Ups

Box Jump (24/20)

*Complete all 8 rounds before moving to next movement

Score is the total reps completed during all intervals.

15.1

Main – CrossFit

Sign up tonight for classes tomorrow.

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Metcon

RX: OPEN 15.1 (AMRAP – Rounds and Reps)

AMRAP in 9 minutes of:

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

RXA: OPEN 15.1A (Weight)

1-rep-max clean and jerk

6-minute time cap

scale: OPEN 15.1 Scaled (AMRAP – Rounds and Reps)

AMRAP in 9 minutes of:

15 hanging knee raises

10 deadlifts (85 / 55 lb.)

5 snatches* (85 / 55 lb.)

*ground-to-overhead allowed
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

MAST: OPEN 15.1 Masters (AMRAP – Rounds and Reps)

AMRAP in 9 minutes of:

15 toes-to-bars

10 deadlifts (85 / 55 lb.)

5 snatches (85 / 55 lb.)
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

MScal: OPEN 15.1 Masters Scaled (AMRAP – Rounds and Reps)

AMRAP in 9 minutes of:

15 sit-ups

10 deadlifts (65 / 45 lb.)

5 snatches* (65 / 45 lb.)

*ground-to-overhead allowed

Teens: OPEN 15.1 TEENS (AMRAP – Rounds and Reps)

AMRAP in 9 minutes of:

15 toes-to-bars

10 deadlifts (85 / 55 lb.)

5 snatches (85 / 55 lb.)
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

2/26/15

Main – CrossFit

WEATHER UPDATE: All morning classes are cancelled tomorrow. We will post on FB by 10:00am tomorrow to confirm any further classes for the rest of the day.
Open Athletes you have to sign up for class by 8PM the night before. It is the only way we can organize judges to be at the right classes. Please understand and make sure you sign up or we may not have a judge for you. Also we have added a 3pm class Monday and Friday ONLY for OPEN athletes.

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Metcon

Metcon (Time)

Cash-in 2000m Row

-then-

3 Rounds

25 Box Jumps

25 Burpees

ADV RX 4 Rounds

2/25/15

Main – CrossFit

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Metcon

1: Metcon (AMRAP – Rounds)

Death by Muscle up

Every minute, on the minute, complete an ascending ladder of Muscle ups. 1 rep the first minute, 2 the second and so on…

No Scaling this WOD it is for RX ONLY to be done on the rings

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 8min:

15 Cal Row

15 Wall Balls, 20/14#

3: Metcon (Time)

3 RFT:

10 Deadllifts, 275/185

10 Bar Facing Burpees

2/24/15

Main – CrossFit

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Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes of:

50 DU

20 KBS (32/24kg)

7 Jerks (185/135#)

Strength Conditioning

2: Metcon (Weight)

EMOMx8 minutes:

EVEN: 7 T2B + 7 Power Cleans, 155/105

ODD: 7 T2B + 7 Front Squats, 155/105

2/23/15

Main – CrossFit

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Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min of:

30 Calorie Row

15 OHS 115/80

Skill

2: Metcon (Weight)

EMOMx10 minutes

Snatch Grip Push Press + OHS

You choose the weight and you can come off the rack if needed.

2/20/15

Main – CrossFit

Paleo Recipe of the week: http://stupideasypaleo.com/2013/05/10/thai-coconut-soup-tom-kha/

Metcon

1: Metcon (AMRAP – Rounds and Reps)

TEAM OPEN TEST

Teams of 2 complete 20 min AMRAP of:

100 WB (20/14#)

100 DU

80 Box Jumps (24/20″)

80 T2B

60 C2B

60 Burpees

40 Cleans (135/95)

40 Jerks (135/95)

20 Snatch (135/95)

20 MU

Split reps as needed

ADV RX 145/100

Weightlifting

2: Deadlift (50%x5, 60%x5, 70%x3, 80%x3, 85%-90% max rep)

Working off of your 1 RM not your 90%

2/19/15

Main – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

21 WB (20/14#)

15 Cal Row

9 Deadlifts (225/155#)

2/18/15

Main – CrossFit

Regular class schedule tomorrow. Please sign up for class tonight no later than 11pm or there will be no coach for the 5:30am and 6:30am.

Metcon

1: Metcon (Time)

15-12-9:

Thruster (115/80#)

C2B PU

Immediately into…

15-12-9:

Burpee BJ (24/20″)

Squat Clean (115/80#)

Weightlifting

2: Clean and Jerk (EMOMx 12 min: 2 Clean & Jerks)

EMOMx12min:

2 Clean and Jerks – start with 75# under your 1RM and add 5-10# every minute

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