WOD
Saturday
Main – CrossFit
Metcon
Metcon (Time)
Partner WOD
3 RFT:
40 Box Jumps, 24/20
30 Burpees
20 Goblet Squats 32/24kg
Cash-out 800m Run and if raining then row
Split reps as needed but both partners row or run 800m.
3/13/15
Main – CrossFit
Metcon
rx: CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
scale: CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
teen: CrossFit Games Open 15.3 Teens (AMRAP – Reps)
14-Minute AMRAP of:
100 double-unders
50 wall-ball shots, 14# / 10#
7 muscle-ups
*9 Foot Target*
mast: CrossFit Games Open 15.3 Masters 55+ (AMRAP – Reps)
14-Minute AMRAP of:
100 Double-Unders
50 Wall-Ball Shots, 20# / 10#
7 Muscle-ups
*9 Foot Target*
3/12/15
Main – CrossFit
Metcon
5k Row with MU (Time)
5K Row for time*
* Every 3 minutes complete 3 Muscle ups
Scaled:
3 C2B
3 PU
3 ring rows
3/11/15
Main – CrossFit
Metcon
Metcon (AMRAP – Reps)
“TABATA”
20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of:
-Row for Calories
-Ring Dips
-Abmat Sit-Ups
-Wallballs 30/20#
*Complete all 8 rounds before moving to next movement
Score is the total reps completed during all 32 intervals.
3/10/15
Main – CrossFit
Gymnastics
Metcon (8 Rounds for reps)
EMOMx8:
EVEN: 50′ unbroken Handstand Walk
(Width of the Black mat or rack is 50′)
ODD: 16 Pistols
RX is only if you are able to do as prescribed for 8 minutes
Metcon
Metcon (Time)
4 RFT:
12 Jerks, 135/95
12 Box Jumps, 24/20″
12 Cleans, 135/95
12 Thrusters 135/95
3/9/15
Main – CrossFit
Sign up for class.
Weightlifting
2 Push Presses + 1 Split Jerk (Even min only x 14 min (EOMOM 7×1))
Metcon
Metcon (Time)
3 RFT:
20 GHDSU
15 Hang Power Cleans, 135/95
10 1-arm KB Snatch, 24/16kg
After WOD 57 sit-ups for Starr’s Birthday!
Saturday
Main – CrossFit
Metcon
Metcon (Time)
Partner WOD
800m Run Cash-in:
3 RFT:
50 Sit-ups
50 Medball Cleans
50 KBS
800m Run Cash-out
Clock does not start until last person comes in from 800m cash-in
OPEN 15.2
Main – CrossFit
SIGN up for class by 10:30pm tonight. We have to organize the judges for tomorrow. Thank you.
HAPPY 32ND BIRTHDAY KIM LONG!
Weightlifting
Open 14.2 (AMRAP – Reps)
From 0:00 to 3:00
2 Rounds of:
10 Overhead Squats (95/65)
10 Chest-to-Bar Pull-Ups
From 3:00 to 6:00
2 Rounds of:
12 OHS (95/65)
12 C2B
From 6:00 to 9:00
2 Rounds of:
14 OHS (95/65)
14 C2B
ETC., following same pattern
Metcon (Time)
32 SQUAT CLEANS 75/55 OR 32 AIR SQUATS FOR KIM
3/5/15
Main – CrossFit
Metcon
Metcon (AMRAP – Reps)
Conditioning
3 Minutes: Row for Calories
3 Minutes: Squat jumps with slam ball 30/20#
2 Minutes: Row for Calories
2 Minutes: Squat jumps with slam ball 30/20#
1 Minute: Row for Calories
1 Minute: Squat jumps with slam ball 30/20#
Skill
Metcon (12 Rounds for reps)
EMOM x 12min:
Even: 5 Strict HSPU
ODD: 5 Kipping HSPU
ADV RX
EMOM x 6min:
5 Strict HSPU + 5 Kipping HSPU
3/4/15
Main – CrossFit
Happy 41st Birthday Amy Plonk!
Metcon
Metcon (7 Rounds for reps)
EMOM x 7 min
7 Chest to Bar Pull-Ups + 7 Wallballs (30/20)
Metcon
Metcon (Time)
41 OHS 75/55
41 Slamballs 30/20
41 sit-ups
41 push-ups
41 KBS 32/24kg
