WOD
3/3/15
Main – CrossFit
Please NOTE:
AFTERNOON SCHEDULE for NOW ON IS 4PM, 5:30PM, AND 6:30PM CLASS. PLEASE SIGN IN!
Weightlifting
Floor Press (7×3)
Metcon
Metcon (Time)
For Time:
100 Double Unders, 50 Air Squats
80 Double Unders, 40 Air Squats
60 Double Unders, 30 Air Squats
40 Double Unders, 20 Air Squats
20 Double Unders, 10 Air Squats
3/2/15
Main – CrossFit
Please NOTE:
AFTERNOON SCHEDULE for NOW ON IS 4PM, 5:30PM, AND 6:30PM CLASS. PLEASE SIGN IN!
Weightlifting
Back Squat (7×3)
Metcon
Metcon (AMRAP – Rounds and Reps)
With a running clock…
A. AMRAP 5 min
12 Box Jump Overs, 24/20″
12 Bar Facing Burpees
12 Front Squats, 135/95
Rest 5 Minutes
B. AMRAP 5 min
10 Box Jump Overs, 24/20″
10 Bar Facing Burpees
10 Front Squats, 135/95
Rest 5 Minutes
C. AMRAP 5 min
8 Box Jump Overs, 24/20″
8 Bar Facing Burpees
8 Front Squats, 135/95
This is not off the rack. You have to clear the box leaving with 2 feet and landing on the other side without hitting any part of the box.
Saturday
Main – CrossFit
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.
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.
Metcon
Metcon (Time)
Cash-in 2000m Row
-then-
3 Rounds
25 Box Jumps
25 Burpees
ADV RX 4 Rounds
2/25/15
Main – CrossFit
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
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
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.
Saturday WOD
Main – CrossFit
5 days left to sign up for the open: http://games.crossfit.com/about-the-games/the-open
Metcon
1: Metcon (Time)
Partner WOD
5 Rounds:
20 Burpees
60 Double unders
Immediately followed by:
4 Rounds:
60 Calorie Row
30 Lunges
Split reps as 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%
