WOD
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.
Also, your rest time in between sets is a max of 90 seconds or less if you want.
There is a 18 min time cap for scaled.
1/6/14
Main – CrossFit
Weightlifting
Push Press (1 RM)
Metcon
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
1/5/14
Main – CrossFit
Happy Birthday Meg!
Weightlifting
Front Squat (1 RM)
Metcon
Metcon (Time)
3 RFT:
25 Thrusters, 95/65
25 TTB
1/2/15
Main – CrossFit
Weightlifting
Deadlift (1RM )
Metcon
2k Row (Time)
Max Effort 2k Row
1/1/14
Main – CrossFit
Metcon
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
12/31/14
Main – CrossFit
Wed Dec 31st, 5:30am, 6:30am, 8:30am, 12pm, 4pm. (no 9:30am and last class is 4pm)
Thursday Jan 1st, 12pm ONLY
Friday Jan 2nd, back to regular schedule
CFK we have classes on Tues and Wed at 4pm
Note: We will continue with our Max lifts Friday, Monday and Tuesday next week.
Metcon
Metcon (Time)
Teams of 2 (1 athlete works at a time)
35-30–25–20–15–10–5 reps for time of:
Power Clean, 135/95
Box Jump Overs, 24/20
Push Jerks, 135/95
Toes to Bar
*10 Bar Muscle ups after every round
*Scaled do 10 C2B or Pull-ups or Ring Rows.
