WOD
3/19/15
Main – CrossFit
Weightlifting
Cluster (EMOMx7min)
Clusters (1 cluster is a squat clean followed by a shoulder to overhead)
Metcon
Metcon (Weight)
EMOMx12min
Even: 7 Thrusters
Odd: Row for Calories (20/15 cal)
Record weights on the bar and it is only RX if you get all the calories in as well.
3/18/15
Main – CrossFit
Weightlifting
1 Push Press + 1 Push Jerk + 1 Split Jerk
Build to a heavy Overhead Complex
Build to a heavy Overhead Complex
Metcon
Metcon (AMRAP – Reps)
EMOMx15
5 rounds of:
Min 1 – :30s Max rep 10m Shuttles
Min 2 – :30s Max rep abmat Sit-ups
Min 3 – :30s Max rep Jerks, 165/115
3/17/15
Main – CrossFit
Happy Birthday Brent Miller!
Weightlifting
Deadlift (5×3, climbing )
Metcon
Metcon (Time)
50 Cal Row
50 Box Jumps
25 DL (135/95)
25 Burpees over Bar
3/16/15
Main – CrossFit
Weightlifting
Front Squat (5×5, across)
Don’t go too heavy.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9min:
2 PC (135/95)
2 Box Jump Overs 20/24″
4/4, 6/6, 8/8, 10/10, 12 /12
RX you must clear the box without touching it and leave the ground with 2 feet.
Saturday
Main – CrossFit
Metcon
Metcon (Time)
Partner WOD
3 RFT:
40 Box Jumps, 24/20
30 Burpees
20 Goblet Squats 32/24kg
Cash-out 800m Run and if raining then row
Split reps as needed but both partners row or run 800m.
3/13/15
Main – CrossFit
Metcon
rx: CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
scale: CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
teen: CrossFit Games Open 15.3 Teens (AMRAP – Reps)
14-Minute AMRAP of:
100 double-unders
50 wall-ball shots, 14# / 10#
7 muscle-ups
*9 Foot Target*
mast: CrossFit Games Open 15.3 Masters 55+ (AMRAP – Reps)
14-Minute AMRAP of:
100 Double-Unders
50 Wall-Ball Shots, 20# / 10#
7 Muscle-ups
*9 Foot Target*
3/12/15
Main – CrossFit
Metcon
5k Row with MU (Time)
5K Row for time*
* Every 3 minutes complete 3 Muscle ups
Scaled:
3 C2B
3 PU
3 ring rows
3/11/15
Main – CrossFit
Metcon
Metcon (AMRAP – Reps)
“TABATA”
20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of:
-Row for Calories
-Ring Dips
-Abmat Sit-Ups
-Wallballs 30/20#
*Complete all 8 rounds before moving to next movement
Score is the total reps completed during all 32 intervals.
3/10/15
Main – CrossFit
Gymnastics
Metcon (8 Rounds for reps)
EMOMx8:
EVEN: 50′ unbroken Handstand Walk
(Width of the Black mat or rack is 50′)
ODD: 16 Pistols
RX is only if you are able to do as prescribed for 8 minutes
Metcon
Metcon (Time)
4 RFT:
12 Jerks, 135/95
12 Box Jumps, 24/20″
12 Cleans, 135/95
12 Thrusters 135/95
3/9/15
Main – CrossFit
Sign up for class.
Weightlifting
2 Push Presses + 1 Split Jerk (Even min only x 14 min (EOMOM 7×1))
Metcon
Metcon (Time)
3 RFT:
20 GHDSU
15 Hang Power Cleans, 135/95
10 1-arm KB Snatch, 24/16kg
After WOD 57 sit-ups for Starr’s Birthday!
