1/23/15

Main – CrossFit

Please sign in on WODify. Happy Belated Birthday to Vinnie.

Weightlifting

Deadlift (65%x3, 75%x3, 85%x3, 95% max reps)

Work off of your 90% max

Metcon

Metcon (Time)

Teams of 2:

40 Box Jumps each

30 Cal Row each

20 OHS each (155/105)

One person working at a time
If you end up with no partner you will rest at least 1 minute between each exercise.

1/22/14

Main – CrossFit

Metcon

Metcon (AMRAP – Reps)

Conditioning

5 Rounds for max reps of:

1 min of Strict Pull ups

1 min Hang Squat Clean Thrusters, 115/75

1 min of Row for Calories

1 min of Bench Press, 135/95

1 min of Rest

Handstand Hold (AMRAP 6min:)

AMRAP 6min:

You get a total of 6 minutes. Once you accumulate a total of 10 sec in a freestanding hold then move to the wall and accumulate a total of 20 sec hold. Switch back and forth for 6 min. Log total reps. Each 10 sec is a rep and each 20 sec is a rep.

1/21/15

Main – CrossFit

Weightlifting

Floor Press (65%x3, 75%x3, 85%x3, 95%x max reps)

Metcon

Metcon (Weight)

EMOMx8

Odd: 7 Deads at 65%

Even: 60 Double unders

1/20/15

Main – CrossFit

Please sign up for class.

Conditioning

1: Metcon (5 Rounds for time)

1. Conditioning

800m Run, 2:30 rest

600m Run, 2:00 rest

400m Run, 1:30 rest

300m Run, 1 min rest

200m Run

ADV RX

2: 20 Muscle-ups (Time)

ADV RX ONLY

20 Muscle-ups for time
WOD is only fot athletes with Ring MU.

Everyone else start on WOD below.

3: Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20min:

30 Lateral Barbell Burpees

30 C2B Pull-Ups

30 Power Cleans*

*Power Clean weight increases each round.

Round 1 – 135/95

Round 2 – 155/105

Round 3 – 185/135

Round 4 – 205/145

Round 5 – AMRAP at 225/155

Metcon

1/19/15

Main – CrossFit

Please sign up in WODify.

Weightlifting

Back Squat (65%x3, 75%x3, 85%x3, 95%x max reps)

Metcon

Metcon (Time)

Conditioning

21 – 15 – 9:

Thruster (95/65)

Front Squat (95/65)

Wall Ball (20/14)

Metcon (AMRAP – Reps)

Barbell Conditioning

AMRAP 3min:

9 Power Snatches, 135/95

15 Power Cleans, 135/95

21 Jerks, 135/95

Max Reps of OHS, 135/95

Score is number of OHS

1/16/15

Main – CrossFit

Please sign up for class.

Weightlifting

Shoulder Press (1×3 60%, 1×5 70%, 1×5 85%, 1×5+ 95%)

Metcon

3 x 1k row (3 Rounds for time)

3 x 1k row, rest 90 seconds between rounds.
Happy Birthday Eric O!

1/15/15

Main – CrossFit

Please sign up for class.

Weightlifting

Deadlift (1×3 60%, 1×5 70%, 1×5 85%, 1×5+ 95%)

Metcon

Metcon (Time)

4 RFT:

10 Power Cleans, 155/105

15 Box Jumps 24″/20″

1/14/15

Main – CrossFit

Please sign up for class.

Weightlifting

Power Snatch (1. 1×5 then 2. 5×2)

Metcon

Metcon (Time)

5 Rounds

10 OHS 95/65

50 DU

Happy Birthday Leslie!

Main – CrossFit

Please sign up for class.

Weightlifting

Floor Press (3×5 increase weight every set. )

Metcon

WOD (Time)

2 Thrusters 95/65, 2 Slamballs 30/20

4 Thrusters, 4 Slamballs

6 Thrusters, 6 Slamballs

8 Thrusters, 8 Slamballs

10 Thrusters, 10 Slamballs

12 Thrusters, 12 Slamballs

Cash out – 42 Wallballs 20/14 – 9ft line

Happy Birthday Leslie

1/12/15

Main – CrossFit

Please sign up for class. Thank you.

Weightlifting

Back Squat (1×3 60%, 1×5 70%, 1×5 85%, 1×5+ 95%)

Metcon

Metcon (Time)

5 Rounds:

5 HSPU

10 Power Clean, 135/95

15 Burpees

20 KBS, 24kg/16kg

25 Wall Balls, 20/14