WOD
4/10/14
Main – CrossFit
Weightlifting
Deadlift (40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90%xMR)
Add 10lbs to your max. Work off of 90% max.
Endurance
2 Rounds:
500m Row
400m Run
Rest exactly 2 minutes between rounds.
Metcon
WOD (Time)
5 Rounds
10 V-ups
10 Ground to Overhead 95/65
4/9/14
Main – CrossFit
Weightlifting
Push Press (40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90%xMR)
Work off of your 90% max. Last set get MR.
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
girl RX weight is 35#
4/8/14
Main – CrossFit
Weightlifting
Clean Complex (Work up to a heavy Set of: SC + FS + Jerk)
Work up to a heavy set of:
Squat Clean + Front Squat + Jerk
The entire set is done without dropping the bar. You can push jerk or split jerk.
Metcon
WOD (AMRAP – Reps)
3 rounds
45 sec Max Reps Bench Press 135/95
30 second rest
45 sec Max Reps Prowler Push 90/45
30 sec rest
45 sec Max Reps sit ups
30 sec rest
45 sec Max Reps Burpee Box Jumps 20″
30 sec rest
Prowler push = down is one, down and back is 2. You have to be at least half way to count it as a rep.
4/7/14
Main – CrossFit
Weightlifting
Back Squat (40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90%xMR)
Work off of your 90% max.
Metcon
WOD (Time)
5 Rounds:
10 T2B
8 Thrusters 95/65
12 Front Rack Lunges 95/65
200m Run
4/4/14
Main – CrossFit
Weightlifting
Front Squat (1×5 45%, 1×3 55%, 1×5 65%, 1×5 75%, MR @ 85%)
Metcon
“Ogar Strong” (AMRAP – Rounds and Reps)
AMRAP 14 min:
3 TNG Snatches 95/65
12 Wall Balls 20/14
Girls 9ft line
ADV RX
AMRAP 14 min
3 TNG Snatches 95/65
1 MU
12 Wall Balls 20/14
4/3/14
Main – CrossFit
Skill
DU and Handstand Holds
Metcon
WOD (Time)
4 rounds
200m Run
20 Pistols
20 HR Push Ups
20 Walking Lunge
20 sit-ups
scale pistols with a band or do air squats
4/2/14
Main – CrossFit
Weightlifting
Floor Press (1×5 45%, 1×3 55%, 1×5 65%, 1×5 75%, MR @ 85%)
Metcon
WOD (Time)
4 Rounds
15 Burpee C2B Pull-ups
400m Run
ADV RX
4 Rounds
7 Burpee MU
400m Run
4/1/14
Main – CrossFit
Weightlifting
Hang Clean (8 minutes EMOM Hang Clean)
Go from above the knee. Add weight every minute to work up to a heavy single. Log the heaviest set and how many sets you did at that weight.
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
3/31/14
Main – CrossFit
Weightlifting
Back Squat (1×5 45%, 1×3 55%, 1×5 65%, 1×5 75%, MR @ 85%)
Metcon
Happy Belated Birthday Joey! (Time)
6 Power Snatches 135/95
6 Pull ups
200m run
6 Squat Cleans 135/95
6 Pull ups
200m run
6 Front Rack Walking lunges 135/95
6 Muscle ups (6 pull ups)
200m run
6 Deads 135/95
6 Pull ups
200m run
6 Power Cleans 135/95
6 Pull ups
200m Run
14.5
Main – CrossFit
Metcon
CrossFit Games Open 14.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees