WOD
2/24/15
Main – CrossFit
Metcon
1: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes of:
50 DU
20 KBS (32/24kg)
7 Jerks (185/135#)
Strength Conditioning
2: Metcon (Weight)
EMOMx8 minutes:
EVEN: 7 T2B + 7 Power Cleans, 155/105
ODD: 7 T2B + 7 Front Squats, 155/105
2/23/15
Main – CrossFit
Metcon
1: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min of:
30 Calorie Row
15 OHS 115/80
Skill
2: Metcon (Weight)
EMOMx10 minutes
Snatch Grip Push Press + OHS
You choose the weight and you can come off the rack if needed.
Saturday WOD
Main – CrossFit
5 days left to sign up for the open: http://games.crossfit.com/about-the-games/the-open
Metcon
1: Metcon (Time)
Partner WOD
5 Rounds:
20 Burpees
60 Double unders
Immediately followed by:
4 Rounds:
60 Calorie Row
30 Lunges
Split reps as needed
2/20/15
Main – CrossFit
Paleo Recipe of the week: http://stupideasypaleo.com/2013/05/10/thai-coconut-soup-tom-kha/
Metcon
1: Metcon (AMRAP – Rounds and Reps)
TEAM OPEN TEST
Teams of 2 complete 20 min AMRAP of:
100 WB (20/14#)
100 DU
80 Box Jumps (24/20″)
80 T2B
60 C2B
60 Burpees
40 Cleans (135/95)
40 Jerks (135/95)
20 Snatch (135/95)
20 MU
Split reps as needed
ADV RX 145/100
Weightlifting
2: Deadlift (50%x5, 60%x5, 70%x3, 80%x3, 85%-90% max rep)
Working off of your 1 RM not your 90%
2/19/15
Main – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
21 WB (20/14#)
15 Cal Row
9 Deadlifts (225/155#)
2/18/15
Main – CrossFit
Regular class schedule tomorrow. Please sign up for class tonight no later than 11pm or there will be no coach for the 5:30am and 6:30am.
Metcon
1: Metcon (Time)
15-12-9:
Thruster (115/80#)
C2B PU
Immediately into…
15-12-9:
Burpee BJ (24/20″)
Squat Clean (115/80#)
Weightlifting
2: Clean and Jerk (EMOMx 12 min: 2 Clean & Jerks)
EMOMx12min:
2 Clean and Jerks – start with 75# under your 1RM and add 5-10# every minute
2/17/15
Main – CrossFit
5:30am, 8:30am and 9:30am classes are cancelled. Normal hours for the rest of the day 12pm and on.
Weightlifting
Front Squat (40%x5, 50%x5, 60%x3, 70%x3, 80%x max reps)
Metcon
Metcon (Time)
For Time:
75 Wall Balls, 20/14#
60 Box Jumps, 24/20″
45 C2B Pull ups
30 Hang Cleans, 135/95
15 Muscle ups
2/16/15
Main – CrossFit
Only a few days left to sign up for the Open. If you haven’t please sign up ASAP.
Weightlifting
Back Squat (40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90% max rep)
This week we are working off of our true max number NOT our 90%. This will be our last week of this program before the open.
Metcon
Metcon (Time)
4 RFT:
10 OHS, 135/95
50 Double Unders
10 Box Jumps 24/20″
50 Double unders
Happy Valentine’s Day
Main – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Min AMRAP
Partner WOD
30 Air Squats
30 KBS 32/24kg
30 Wall balls 20/14#
30 HRPU
30 Walking Lunges
One person works at a time and switch as needed.
2/13/15
Main – CrossFit
Metcon
Blake (AMRAP – Rounds and Reps)
“Blake”
AMRAP 20:
1 Dead Lift, 405/285
10 TTB
15 Bar Facing Burpees
William Blake Marston died during a Navy Seal training exercise. Blake was a resident of New Hampshire, a graduate of Stonehill College and frequently trained at CrossFit NE.
