WOD
4/2/15
Main – CrossFit
Weightlifting
Deadlift (10×2 )
Metcon
Metcon (AMRAP – Reps)
AMRAPx15min
Min 1: Wallballs 30/20#
Min 2: 10m Shuttle Run
Min 3: KBS 32/24Kg
4/1/15
Main – CrossFit
Metcon
Metcon (Weight)
6 sets of the following Complex :
1) High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
2) High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
3) High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
3/31/15
Main – CrossFit
Weightlifting
Power Snatch (EMOMx10 : 3 TNG Power Snatch at 60%)
Metcon
Metcon (Time)
5 RFT:
6 Deads, 225/155
9 Box Jumps, 30/24″
12 T2B
3/30/15
Main – CrossFit
Weightlifting
prowler push (2x200m 90/45#)
Metcon
Metcon (No Measure)
EMOM x 20 minute
Min 1: 1 Legless Rope Climb
Min 2: 200m Run
Min 3: 2 Rope Climbs
Min 4: 200m Run
Scaled:
Legless – 5 strict pull-ups
rope climb – 5 kipping pull-ups
Saturday WOD
Main – CrossFit
Metcon
Metcon (Time)
1 RFT:
60 Pull ups
100 Sit ups
400 m run
immediately into
2 RFT:
40 Pull ups
80 Sit ups
400 m run
immediately into
3 RFT:
20 Pull ups
40 Sit ups
400 m run
3/27/15
Main – CrossFit
Metcon
RX: CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
Scale: CrossFit Games Open 15.5 Scaled (Time)
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#
Mast: CrossFit Games Open 15.5 Masters 55+ (Time)
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#
Teen: CrossFit Games Open 15.5 Scaled Teens (Time)
For Time:
27 Calorie Row
27 Thrusters, 45# / 35#
21 Calorie Row
21 Thrusters, 45# / 35#
15 Calorie Row
15 Thrusters, 45# / 35#
9 Calorie Row
9 Thrusters, 45# / 35#
3/26/15
Main – CrossFit
Metcon
Metcon (No Measure)
20 Minutes On the Minute
Even: Goat 1
ODD: Goat 2
Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!
3/25/15
Main – CrossFit
Weightlifting
Power Snatch
3×3 reps at 70%
3×3 reps at 75%
3×2 reps at 80%
3×2 reps at 85%
3×1 rep at 90%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 KBS, 32/24kg
60 Double unders
6 10m Shuttle sprints (every turn around counts as a rep)
3/21/15
Main – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3
20 min AMRAP
30 Box Jumps 24/20″
20 Slam balls 30/20#
10 Burpees
Athlete 1 and 2 start on the WOD (one athlete working at a time). Athlete 3 starts on a rower and completes 500m Row before switching with a teammate. One teammate must always be rowing, and you must switch every 500m. Score is total rounds + reps of the triplet.
Open 15.4
Main – CrossFit
Please sign up for class ASAP.
Metcon
CrossFit Games Open 15.4 (AMRAP – Reps)
8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
185lb/125lb
CrossFit Games Open 15.4 Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean
115 lb.
Women push press 65 lb. and
clean 75 lb.
CrossFit Games Open 15.4 Masters 55+ (AMRAP – Reps)
8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb
CrossFit Games Open 15.4 Teens 14 – 15 (AMRAP – Reps)
8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Boys 14-15 clean 95 lb.
Girls 14-15 clean 65 lb.
