2/6/15

Main – CrossFit

Metcon

1: Metcon (AMRAP – Rounds and Reps)

Teams of 2 complete

AMRAP 20 min of:

30 Thrusters, 115/80#

30 Box Jumps, 24/20″

30 KBS, 32/24kg

30 C2B Pull ups

– split up the reps as desired.

Metcon

2: Metcon (5 Rounds for reps)

5 sets of Max unbroken Strict HSPU

– 1 minute rest between sets

2/5/15

Main – CrossFit

Metcon

Metcon (Time)

4 RFT:

20 Cal Row

10 Deads, 225/155

Cash-out 44 Burpees

Yes the cash-out is part of the time.
Happy Birthday Alyson!

Mobility

Stretch and rollout

2/4/15

Main – CrossFit

Please sign up for the CrossFit Reebok Open and if you don’t know what it is ask your coach. The link is below:
https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

Weightlifting

Metcon (Weight)

Snatch

A. 5×2 Snatch Grip Push Press from behind the neck.

B. 5×1 High Hang Power Snatch

C. 3×2 Overhad Squat

D. Front Squat 2×10

Metcon

Macho Man (AMRAP – Rounds)

EMOM for as long as possible:

3 Power Cleans + 3 Front Squats+ 3 Jerks, 155/105

If you complete 10 rounds, add one rep to each movement for each additional minute.

For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of ea.

2/3/15

Main – CrossFit

Please sign up asap especially for the 4pm. Thank you!

Metcon

Metcon (Time)

3 RFT:

20 C2B

20 Bench Press, 135/95

Metcon (Time)

3 RFT:

30 Wall Balls, 20/14

30 Box Jumps, 24/20

ADV RX

1: Metcon (Time)

3 RFT:

5 Muscle ups

10 Power Cleans, 155/105
RX WOD only to be done first then do the other 2 WODs. If you do not have Ring MU and 155/105 PC skip this WOD.

2/2/15

Main – CrossFit

Weightlifting

Back Squat (40%x5, 50%x5, 60%x5)

Deload week.

Metcon

Metcon (Time)

100 Thrusters, 75/55

1000m Row

1/30/15

Main – CrossFit

Sign up for the CrossFit Reebok Open. The link is below.
https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

Weightlifting

Shoulder Press (60%x3, 75%x5, 85%x3, 95%x max reps)

Work off of 90% of your max.

Metcon

Metcon (Time)

3 RFT:

75 Double Unders

50 Air Squats

25 Cal Row

Scaled singles = 150 each round

1/29/15

Main – CrossFit

Please sign up in WODify. As of now we have a 12 person max per class. By next week we can move it to a 14 person max with 2 new rowers coming in and a new box jump. Thank you for understanding.

Weightlifting

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

Work off of your 90% 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min:

5 Deads, 135/95

5 Hang Power Cleans, 135/95

5 Front Squats, 135/95

5 Jerks, 135/95
FYI, I know you can deadlift more than you can clean, FS and Jerk. That is the point. ONE bar for this WOD with a light DL weight and that same weight gets heavier and heavier for each exercise you do.

1/28/15

Main – CrossFit

Weightlifting

Floor Press (60%x3, 75%x5, 85%x3, 95%x max reps)

Work off of 90% 1RM.

Metcon

Metcon (Time)

3 RFT:

20 Calories on Row

400m Run

If it is too cold for you to run the scaled alternate is 30 burpees per round

1/27/15

Main – CrossFit

Metcon

1: Metcon (Weight)

EMOMx10:

Even: 5 Power Cleans – you choose the weight

Odd: 5 Front Squats From a Rack – you choose the weight

Add your total weight for your score and then put in the notes what weight you did for which exercise.

Metcon

2: Metcon (Time)

Teams of 2:

–Partner A completes 20 Strict HSPU while Partner B completes 2 Legless Rope Climbs

Partners switch stations, and repeat.

–20 Partner Burpee WallBalls (20/14) Partner A does a burpee then a wall ball. Partner B does a burped and catches the ball and repeats – once the ball hits the target, that is 2 reps.

–40 Hang Squat Cleans (135/95) – 1 barbell, break up reps as needed.

–100m Farmers Carry Walking Lunges 24/16kg. Partners switch as needed.
Different ways to Scale:

-kipping HSPU and regular rope climbs

-modified HSPU and 12 strict pull-ups

-20 push-ups and kipping pull-ups or ring rows

1/26/15

Main – CrossFit

Happy Belated Birthday Jason Leach!

Weightlifting

Back Squat (60%x3, 75%x5, 85%x3, 95%x max reps)

Work off of 90% of your one rep max.

Metcon

Metcon (Time)

Teams of 2:

30 Lateral Burpee Box Jump Overs (20″)

30 Snatches (155/105)

30 Lateral Burpee Box Jump Overs (20″)

30 Clean and Jerks (155/105)

30 Lateral Burpee Box Jump Overs (20″)

30 Thrusters (155/105)

*Share reps as needed