1/29/15

Main – CrossFit

Please sign up in WODify. As of now we have a 12 person max per class. By next week we can move it to a 14 person max with 2 new rowers coming in and a new box jump. Thank you for understanding.

Weightlifting

Deadlift (65%x3, 75%x3, 85%x3, 95%x max reps)

Work off of your 90% 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min:

5 Deads, 135/95

5 Hang Power Cleans, 135/95

5 Front Squats, 135/95

5 Jerks, 135/95
FYI, I know you can deadlift more than you can clean, FS and Jerk. That is the point. ONE bar for this WOD with a light DL weight and that same weight gets heavier and heavier for each exercise you do.

1/28/15

Main – CrossFit

Weightlifting

Floor Press (60%x3, 75%x5, 85%x3, 95%x max reps)

Work off of 90% 1RM.

Metcon

Metcon (Time)

3 RFT:

20 Calories on Row

400m Run

If it is too cold for you to run the scaled alternate is 30 burpees per round

1/27/15

Main – CrossFit

Metcon

1: Metcon (Weight)

EMOMx10:

Even: 5 Power Cleans – you choose the weight

Odd: 5 Front Squats From a Rack – you choose the weight

Add your total weight for your score and then put in the notes what weight you did for which exercise.

Metcon

2: Metcon (Time)

Teams of 2:

–Partner A completes 20 Strict HSPU while Partner B completes 2 Legless Rope Climbs

Partners switch stations, and repeat.

–20 Partner Burpee WallBalls (20/14) Partner A does a burpee then a wall ball. Partner B does a burped and catches the ball and repeats – once the ball hits the target, that is 2 reps.

–40 Hang Squat Cleans (135/95) – 1 barbell, break up reps as needed.

–100m Farmers Carry Walking Lunges 24/16kg. Partners switch as needed.
Different ways to Scale:

-kipping HSPU and regular rope climbs

-modified HSPU and 12 strict pull-ups

-20 push-ups and kipping pull-ups or ring rows

1/26/15

Main – CrossFit

Happy Belated Birthday Jason Leach!

Weightlifting

Back Squat (60%x3, 75%x5, 85%x3, 95%x max reps)

Work off of 90% of your one rep max.

Metcon

Metcon (Time)

Teams of 2:

30 Lateral Burpee Box Jump Overs (20″)

30 Snatches (155/105)

30 Lateral Burpee Box Jump Overs (20″)

30 Clean and Jerks (155/105)

30 Lateral Burpee Box Jump Overs (20″)

30 Thrusters (155/105)

*Share reps as needed

1/23/15

Main – CrossFit

Please sign in on WODify. Happy Belated Birthday to Vinnie.

Weightlifting

Deadlift (65%x3, 75%x3, 85%x3, 95% max reps)

Work off of your 90% max

Metcon

Metcon (Time)

Teams of 2:

40 Box Jumps each

30 Cal Row each

20 OHS each (155/105)

One person working at a time
If you end up with no partner you will rest at least 1 minute between each exercise.

1/22/14

Main – CrossFit

Metcon

Metcon (AMRAP – Reps)

Conditioning

5 Rounds for max reps of:

1 min of Strict Pull ups

1 min Hang Squat Clean Thrusters, 115/75

1 min of Row for Calories

1 min of Bench Press, 135/95

1 min of Rest

Handstand Hold (AMRAP 6min:)

AMRAP 6min:

You get a total of 6 minutes. Once you accumulate a total of 10 sec in a freestanding hold then move to the wall and accumulate a total of 20 sec hold. Switch back and forth for 6 min. Log total reps. Each 10 sec is a rep and each 20 sec is a rep.

1/21/15

Main – CrossFit

Weightlifting

Floor Press (65%x3, 75%x3, 85%x3, 95%x max reps)

Metcon

Metcon (Weight)

EMOMx8

Odd: 7 Deads at 65%

Even: 60 Double unders

1/20/15

Main – CrossFit

Please sign up for class.

Conditioning

1: Metcon (5 Rounds for time)

1. Conditioning

800m Run, 2:30 rest

600m Run, 2:00 rest

400m Run, 1:30 rest

300m Run, 1 min rest

200m Run

ADV RX

2: 20 Muscle-ups (Time)

ADV RX ONLY

20 Muscle-ups for time
WOD is only fot athletes with Ring MU.

Everyone else start on WOD below.

3: Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20min:

30 Lateral Barbell Burpees

30 C2B Pull-Ups

30 Power Cleans*

*Power Clean weight increases each round.

Round 1 – 135/95

Round 2 – 155/105

Round 3 – 185/135

Round 4 – 205/145

Round 5 – AMRAP at 225/155

Metcon

1/19/15

Main – CrossFit

Please sign up in WODify.

Weightlifting

Back Squat (65%x3, 75%x3, 85%x3, 95%x max reps)

Metcon

Metcon (Time)

Conditioning

21 – 15 – 9:

Thruster (95/65)

Front Squat (95/65)

Wall Ball (20/14)

Metcon (AMRAP – Reps)

Barbell Conditioning

AMRAP 3min:

9 Power Snatches, 135/95

15 Power Cleans, 135/95

21 Jerks, 135/95

Max Reps of OHS, 135/95

Score is number of OHS

1/16/15

Main – CrossFit

Please sign up for class.

Weightlifting

Shoulder Press (1×3 60%, 1×5 70%, 1×5 85%, 1×5+ 95%)

Metcon

3 x 1k row (3 Rounds for time)

3 x 1k row, rest 90 seconds between rounds.
Happy Birthday Eric O!