WOD
1/9/15
Main – CrossFit
Weightlifting
Hang Snatch (5×2 Snatch From low hang)
Metcon
The Admiral (Time)
3 RFT:
20 Burpee Pull ups – bar should be about 6′ above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20″
1/8/15
Main – CrossFit
Metcon
1: Metcon (Time)
400m Row
15 CJ, 155/105
400m Row
30 T2B
400m Row
45 Wall Balls, 20/14
400m Row
45 KBS, 32kg/24kg
400m Row
30 Ring Dips
400m Row
15 Front Rack Lunges, 155/105
400m Row
This WOD is a version of the Hero WOD “Luke”, done with rowing instead of running.
1/7/14
Main – CrossFit
Metcon
1: Metcon (AMRAP – Rounds and Reps)
AMRAP 15min
9 C2B
7 Box Jump Overs, 24/20
5 Squat Cleans, 135/95
Skill
Metcon (8 Rounds for time)
Wall Balls
24-21-18-15-12-9-6-3 unbroken reps for time at 30/20 (10’/9′)
RX is only if you are able to do each set unbroken at 30/20#. For example 24 unbroken then 21 unbroken then 18 unbroken etc.
Also, your rest time in between sets is a max of 90 seconds or less if you want.
There is a 18 min time cap for scaled.
1/6/14
Main – CrossFit
Weightlifting
Push Press (1 RM)
Metcon
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
1/5/14
Main – CrossFit
Happy Birthday Meg!
Weightlifting
Front Squat (1 RM)
Metcon
Metcon (Time)
3 RFT:
25 Thrusters, 95/65
25 TTB
1/2/15
Main – CrossFit
Weightlifting
Deadlift (1RM )
Metcon
2k Row (Time)
Max Effort 2k Row
1/1/14
Main – CrossFit
Metcon
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
12/31/14
Main – CrossFit
Wed Dec 31st, 5:30am, 6:30am, 8:30am, 12pm, 4pm. (no 9:30am and last class is 4pm)
Thursday Jan 1st, 12pm ONLY
Friday Jan 2nd, back to regular schedule
CFK we have classes on Tues and Wed at 4pm
Note: We will continue with our Max lifts Friday, Monday and Tuesday next week.
Metcon
Metcon (Time)
Teams of 2 (1 athlete works at a time)
35-30–25–20–15–10–5 reps for time of:
Power Clean, 135/95
Box Jump Overs, 24/20
Push Jerks, 135/95
Toes to Bar
*10 Bar Muscle ups after every round
*Scaled do 10 C2B or Pull-ups or Ring Rows.
12/30/14
Main – CrossFit
Weightlifting
Shoulder Press (1RM )
Metcon
Metcon (AMRAP – Reps)
Teams of 3
AMRAP 25min:
3K Row
100 KB Snatches (24/16kg)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/85)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining
1 athlete works at a time – split up as desired.
The row does not count as anything for # of reps.
Metcon (AMRAP – Reps)
Beginner/new member WOD
AMRAP 10-15min:
10 KBS
10 Air Squats Plate out in front
10 Push-ups
200m Row
12/29/14
Main – CrossFit
CFA hours this week:
Mon Dec 29th, regular schedule just NO 9:30am
Tues Dec 30th, regular schedule just NO 9:30am
Wed Dec 31st, 5:30am, 6:30am, 8:30am, 12pm, 4pm. (no 9:30am and last class is 4pm)
Thursday Jan 1st, 12pm ONLY
Friday Jan 2nd, back to regular schedule
CFK we have classes on Tues and Wed at 4pm
Weightlifting
Back Squat (1RM )
Metcon
Metcon (Time)
For Time:
21 Power Snatch, 95/65
21 Burpees
21 Pull-Ups
15 OHS, 95/65
15 Burpees
15 Pull-Ups
9 Squat Snatch, 95/65
9 Burpees
9 Pull-Ups
Beginner visitor WOD:
2-3 Rounds:
5 G2OH with plate
5 Burpees
10 Ring Rows
10 OH Walking Lung with plate
