WOD
2/3/15
Main – CrossFit
Please sign up asap especially for the 4pm. Thank you!
Metcon
Metcon (Time)
3 RFT:
20 C2B
20 Bench Press, 135/95
Metcon (Time)
3 RFT:
30 Wall Balls, 20/14
30 Box Jumps, 24/20
ADV RX
1: Metcon (Time)
3 RFT:
5 Muscle ups
10 Power Cleans, 155/105
RX WOD only to be done first then do the other 2 WODs. If you do not have Ring MU and 155/105 PC skip this WOD.
2/2/15
Main – CrossFit
Weightlifting
Back Squat (40%x5, 50%x5, 60%x5)
Deload week.
Metcon
Metcon (Time)
100 Thrusters, 75/55
1000m Row
1/30/15
Main – CrossFit
Sign up for the CrossFit Reebok Open. The link is below.
https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games
Weightlifting
Shoulder Press (60%x3, 75%x5, 85%x3, 95%x max reps)
Work off of 90% of your max.
Metcon
Metcon (Time)
3 RFT:
75 Double Unders
50 Air Squats
25 Cal Row
Scaled singles = 150 each round
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:
accumulate :10 in a freestanding HS Hold
accumulate :20 in a HS Hold against Wall
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
