WOD
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
2/17/15
Main – CrossFit
5:30am, 8:30am and 9:30am classes are cancelled. Normal hours for the rest of the day 12pm and on.
Weightlifting
Front Squat (40%x5, 50%x5, 60%x3, 70%x3, 80%x max reps)
Metcon
Metcon (Time)
For Time:
75 Wall Balls, 20/14#
60 Box Jumps, 24/20″
45 C2B Pull ups
30 Hang Cleans, 135/95
15 Muscle ups
2/16/15
Main – CrossFit
Only a few days left to sign up for the Open. If you haven’t please sign up ASAP.
Weightlifting
Back Squat (40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90% max rep)
This week we are working off of our true max number NOT our 90%. This will be our last week of this program before the open.
Metcon
Metcon (Time)
4 RFT:
10 OHS, 135/95
50 Double Unders
10 Box Jumps 24/20″
50 Double unders
Happy Valentine’s Day
Main – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Min AMRAP
Partner WOD
30 Air Squats
30 KBS 32/24kg
30 Wall balls 20/14#
30 HRPU
30 Walking Lunges
One person works at a time and switch as needed.
2/13/15
Main – CrossFit
Metcon
Blake (AMRAP – Rounds and Reps)
“Blake”
AMRAP 20:
1 Dead Lift, 405/285
10 TTB
15 Bar Facing Burpees
William Blake Marston died during a Navy Seal training exercise. Blake was a resident of New Hampshire, a graduate of Stonehill College and frequently trained at CrossFit NE.
2/12/15
Main – CrossFit
Core work
Core work (No Measure)
3 Rounds
30 Supermans
30 sit-ups
Metcon
1: Metcon (Time)
2 RFT:
30 Box Jumps, 24/20″
15 HSPU
10 Squat Snatch, 135/95
Skill
2: Overhead Squat (EMOM 10min: OHS and DU)
EMOMx10 min
EVEN: 10 OHS with 2-second pause at the bottom – you choose the weight.
ODD: 50 Double unders
This should not be heavy
2/11/15
Main – CrossFit
Weightlifting
Floor Press (1×5 70%, 1×5 80%, Max reps at 90%)
Work off of your 90% max
Warm-up sets stay below 65% 5,5,3
Metcon
Metcon (AMRAP – Reps)
3 rounds AMRAP
2 Min: Row for Calories
2 Min: KB Walking lunge, 32/24kg
2 Min: Rest
2/10/15
Main – CrossFit
Metcon
1: Metcon (Time)
5 RFT:
12 Thrusters, 95/65
12 T2B
Skill
2: Metcon (12 Rounds for reps)
EMOMx10min
3 Ring Muscle ups
6 Strict HSPU
Scaled:
Ring MU – 3 Bar MU or 3 C2B or 3 Pull-ups or 5 Ring Rows
Strict HSPU – 6 Kipping HSPU or 6 assisted HSPU with plates or 6 push-ups
2/9/15
Main – CrossFit
Weightlifting
Back Squat (1×5 70%, 1×5 80%, Max reps at 90%)
Work off of your 90% max.
Warm up sets 5,5,3 and stay below 60%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min:
1 Clean and Jerk, 155/105
1 Round of “Cindy”
2 Clean and Jerks, 155/105
1 Round of “Cindy”
3 Clean and Jerks, 155/105
1 Round of “Cindy”
…continue to add 1 CJ after every round of “Cindy”
“Cindy”
5 Pull-ups
10 Push-ups
15 Air squats
