WOD
3/17/14
Main – CrossFit
Weightlifting
Back Squat (40%x5, 47%x5, 57%x3, 70%x5, 80%x3, 90%x1)
Again we are going off of our 90% max and then take the % listed from that number. If you did not add 10lbs to your 1RM last week please do it this week then take 90% of that new number.
Metcon
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
RX KBS (32kg/24kg)
scaled MU = 6 pull-ups
scaled HSPU = 6 piked push-ups
Open 14.3
Main – CrossFit
Metcon
Metcon (AMRAP – Reps)
8 min AMRAP
10 Deadlifts, 135/95 lbs
15 Box Jumps, 24/20 inch
15 Deadlifts, 185/135
15 Box Jumps, 24/20
20 Deadlifts, 225/155
15 Box Jumps, 24/20
25 Deadlifts, 275/185
15 Box Jumps, 24/20
30 Deadlifts, 315/205
15 Box Jumps, 24/20
35 Deadlifts, 365/225
15 Box Jumps, 24/20
step ups are allowed for RX
3/13/14
Main – CrossFit
Deadlift (40%x5, 47%x5, 55%x3, 65%x5, 75%x5, 85%x5)
3/13/14 (Time)
7 Rounds:
7 WB 20/14
7 T2B
7 PC 135/95
7 BJ 24/20″
3/12/14
Main – CrossFit
Endurance
4x300m Row rest 1 Min every set
Floor Press (20 RM Floor Press. )
Work to the most weight you can floor press 20 times. This will be a bench mark we will repeat.
“Deck of Cards” (Time)
“Deck of Cards”
Flip over playing cards one at a time.
The suit represents the movement.
Hearts = Burpees
Diamonds = Sit ups
Spades = KBS – you choose the weight
Clubs = Air Squats
The number on the card represents the number of reps.
All face cards are 10 reps.
Aces are 20 reps.
3/11/14
Main – CrossFit
Warm-up
Endurance (No Measure)
Endurance:
Row 400m rest 1 min
Run 400m rest 1 min
Row 200m rest 1 min
Run 200m Done
Go as hard as you can. This is not a jog or a slow row.
EMOM
With a running clock…
Snatch
EMOM for 5 min: Power Snatch + Squat Snatch + OHS
At the 5 minute mark…
Clean
EMOM for 5 min: Power Clean + Squat Clean + Front Squat
At the 10 minute mark…OFF the rack
Jerk
EMOM for 5min: Front Squat + Push Jerk + Split Jerk
NOTE: pick a weight you can do throughout the entire WOD without changing weight.
Metcon
WOD (Time)
1 Round:
30 Handstand Push ups ( scaled 40 push-ups)
–then–
3 Rounds:
15 Ring Dips
15 Back Rack Walking Lunge 135/95
3 Rope Climbs (scaled 10 pull-ups)
3/10/14
Main – CrossFit
Warm-up
Warm-up (No Measure)
Row 200m
10 Air Squats, 10 quad pulls, 10 knee tucks, 10 soldier walks, 10 mountain climbs
then
4x200m Run – every 2 min as fast as possible. Each time rest the remainder of the 2 min if there is any. So go at 0:00, 2:00, 4:00, 6:00, & 8:00.
Weightlifting
Back Squat (1×5, 1×5, 1x 3, 1×5, 1×5, 1×5)
5×40%, 5×47%, 3×55%, 5×65%, 5×75%, 5×85%
This week you are adding 10lbs to your estimated 1RM. So if your estimated 1RM is 220 it is now 230 and then take 90% 230.
Metcon
WOD (Time)
6 Rounds:
15 Box Jumps 24/20″
15 Thrusters 95/75
Open 14.2
Main – CrossFit
Open 14.2 (AMRAP – Reps)
From 0:00 to 3:00
2 Rounds of:
10 Overhead Squats (95/65)
10 Chest-to-Bar Pull-Ups
From 3:00 to 6:00
2 Rounds of:
12 OHS (95/65)
12 C2B
From 6:00 to 9:00
2 Rounds of:
14 OHS (95/65)
14 C2B
ETC., following same pattern
3/6/14
Main – CrossFit
Weightlifting
Deadlift (40% 1×5, 50% 1×5, 60% 1×5)
Metcon
Happy 31st Birthday Kim Long!!!!! (Time)
3 Rounds
11 SDLHP 95/75 lbs
10 Over the bar lateral hops
10 Wallballs 20/14 lbs
3/5/14
Main – CrossFit
Weightlifting
Shoulder Press (40% 1×5, 50% 1×5, 60% 1×5)
Metcon
Happy 56th Birthday Starr!!! (Time)
5 Rounds
10 T2B
25 HRPU
10 Pull-ups
Cash-out 56 Walking Lunges (30/20 slam balls)
ADV RX 3 MU in place of the pull-ups
3/4/14
Main – CrossFit
Weightlifting
Hang Clean (10 Min EMOM 2 clean deads and 2 Hang cleans )
2 clean deadlift
then
2 Hang Cleans
When you do the 2 clean deadlifts you are working on your olympic lift form and putting yourself in the perfect position from the floor to above your knee.
Then do your 2 Hang Cleans
Metcon
Happy 40th Birthday Amy Plonk!!!! (Time)
Partner WOD
4 Rounds
10 Slam ball throws over the 8ft pull-up bar (20/30)
20 Step ups (20″/24″)
30 Sit ups
40 Jump ropes (singles)
Each partner has to get all the reps. You both work together at the same time on everything except the slam ball throws.
