WOD
3/25/15
Main – CrossFit
Weightlifting
Power Snatch
3×3 reps at 70%
3×3 reps at 75%
3×2 reps at 80%
3×2 reps at 85%
3×1 rep at 90%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 KBS, 32/24kg
60 Double unders
6 10m Shuttle sprints (every turn around counts as a rep)
3/21/15
Main – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3
20 min AMRAP
30 Box Jumps 24/20″
20 Slam balls 30/20#
10 Burpees
Athlete 1 and 2 start on the WOD (one athlete working at a time). Athlete 3 starts on a rower and completes 500m Row before switching with a teammate. One teammate must always be rowing, and you must switch every 500m. Score is total rounds + reps of the triplet.
Open 15.4
Main – CrossFit
Please sign up for class ASAP.
Metcon
CrossFit Games Open 15.4 (AMRAP – Reps)
8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
185lb/125lb
CrossFit Games Open 15.4 Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean
115 lb.
Women push press 65 lb. and
clean 75 lb.
CrossFit Games Open 15.4 Masters 55+ (AMRAP – Reps)
8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb
CrossFit Games Open 15.4 Teens 14 – 15 (AMRAP – Reps)
8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Boys 14-15 clean 95 lb.
Girls 14-15 clean 65 lb.
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
