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!

1/15/15

Main – CrossFit

Please sign up for class.

Weightlifting

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

Metcon

Metcon (Time)

4 RFT:

10 Power Cleans, 155/105

15 Box Jumps 24″/20″

1/14/15

Main – CrossFit

Please sign up for class.

Weightlifting

Power Snatch (1. 1×5 then 2. 5×2)

Metcon

Metcon (Time)

5 Rounds

10 OHS 95/65

50 DU

Happy Birthday Leslie!

Main – CrossFit

Please sign up for class.

Weightlifting

Floor Press (3×5 increase weight every set. )

Metcon

WOD (Time)

2 Thrusters 95/65, 2 Slamballs 30/20

4 Thrusters, 4 Slamballs

6 Thrusters, 6 Slamballs

8 Thrusters, 8 Slamballs

10 Thrusters, 10 Slamballs

12 Thrusters, 12 Slamballs

Cash out – 42 Wallballs 20/14 – 9ft line

Happy Birthday Leslie

1/12/15

Main – CrossFit

Please sign up for class. Thank you.

Weightlifting

Back Squat (1×3 60%, 1×5 70%, 1×5 85%, 1×5+ 95%)

Metcon

Metcon (Time)

5 Rounds:

5 HSPU

10 Power Clean, 135/95

15 Burpees

20 KBS, 24kg/16kg

25 Wall Balls, 20/14

1/9/15

Main – CrossFit

Weightlifting

Hang Snatch (5×2 Snatch From low hang)

Metcon

The Admiral (Time)

3 RFT:

20 Burpee Pull ups – bar should be about 6′ above max reach

20 Front Squats, 155/105

20 Box Jumps, 24/20″

1/8/15

Main – CrossFit

Metcon

1: Metcon (Time)

400m Row

15 CJ, 155/105

400m Row

30 T2B

400m Row

45 Wall Balls, 20/14

400m Row

45 KBS, 32kg/24kg

400m Row

30 Ring Dips

400m Row

15 Front Rack Lunges, 155/105

400m Row
This WOD is a version of the Hero WOD “Luke”, done with rowing instead of running.

1/7/14

Main – CrossFit

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 15min

9 C2B

7 Box Jump Overs, 24/20

5 Squat Cleans, 135/95

Skill

Metcon (8 Rounds for time)

Wall Balls

24-21-18-15-12-9-6-3 unbroken reps for time at 30/20 (10’/9′)
RX is only if you are able to do each set unbroken at 30/20#. For example 24 unbroken then 21 unbroken then 18 unbroken etc.

There is a 18 min time cap for scaled.