WOD
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.
3/3/14
Main – CrossFit
Weightlifting
Back Squat (40%x5, 50%x5, 60%x5)
Yes it is lightweight ….. DELOAD week.
Metcon
WOD (AMRAP – Reps)
4 Rounds
3 Min AMRAP
40 KBS 24/16kg
15 Thrusters 95/75
Rest 2 minutes between rounds
Open 14.1
Main – CrossFit
Weightlifting
Front Squat (60%x3, 75%x5,85%x3, 95%xMR)
Metcon
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
2/27/14
Main – CrossFit
Weightlifting
Power Snatch (15 min establish 1 rep max)
Metcon
WOD (AMRAP – Reps)
3 Rounds for total Reps
2 minutes AMRAP
5 Snatches 135/95
25 DU
–Rest 1 minute
1 minute AMRAP
T2B
–Rest 1 minute
Repeat the entire WOD 3 times for total reps
2/26/14
Main – CrossFit
Weightlifting
Deadlift (60%x3, 75%x5,85%x3, 95%xMR)
Work off of your 90% max and on the last set get as many as possible.
Metcon
WOD (AMRAP – Reps)
Run 800m
1 Minute Ring Dips
1 Minute KBS 32/24kg
Run 400m
1 Minute Ring Dips
1 Minute KBS 32/24kg
Run 200
1 Minute Ring Dips
1 Minute KBS 32/24kg
