WOD
2/26/15
Main – CrossFit
WEATHER UPDATE: All morning classes are cancelled tomorrow. We will post on FB by 10:00am tomorrow to confirm any further classes for the rest of the day.
Open Athletes you have to sign up for class by 8PM the night before. It is the only way we can organize judges to be at the right classes. Please understand and make sure you sign up or we may not have a judge for you. Also we have added a 3pm class Monday and Friday ONLY for OPEN athletes.
Metcon
Metcon (Time)
Cash-in 2000m Row
-then-
3 Rounds
25 Box Jumps
25 Burpees
ADV RX 4 Rounds
2/25/15
Main – CrossFit
Metcon
1: Metcon (AMRAP – Rounds)
Death by Muscle up
Every minute, on the minute, complete an ascending ladder of Muscle ups. 1 rep the first minute, 2 the second and so on…
No Scaling this WOD it is for RX ONLY to be done on the rings
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 8min:
15 Cal Row
15 Wall Balls, 20/14#
3: Metcon (Time)
3 RFT:
10 Deadllifts, 275/185
10 Bar Facing Burpees
2/24/15
Main – CrossFit
Metcon
1: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes of:
50 DU
20 KBS (32/24kg)
7 Jerks (185/135#)
Strength Conditioning
2: Metcon (Weight)
EMOMx8 minutes:
EVEN: 7 T2B + 7 Power Cleans, 155/105
ODD: 7 T2B + 7 Front Squats, 155/105
2/23/15
Main – CrossFit
Metcon
1: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min of:
30 Calorie Row
15 OHS 115/80
Skill
2: Metcon (Weight)
EMOMx10 minutes
Snatch Grip Push Press + OHS
You choose the weight and you can come off the rack if needed.
Saturday WOD
Main – CrossFit
5 days left to sign up for the open: http://games.crossfit.com/about-the-games/the-open
Metcon
1: Metcon (Time)
Partner WOD
5 Rounds:
20 Burpees
60 Double unders
Immediately followed by:
4 Rounds:
60 Calorie Row
30 Lunges
Split reps as needed
2/20/15
Main – CrossFit
Paleo Recipe of the week: http://stupideasypaleo.com/2013/05/10/thai-coconut-soup-tom-kha/
Metcon
1: Metcon (AMRAP – Rounds and Reps)
TEAM OPEN TEST
Teams of 2 complete 20 min AMRAP of:
100 WB (20/14#)
100 DU
80 Box Jumps (24/20″)
80 T2B
60 C2B
60 Burpees
40 Cleans (135/95)
40 Jerks (135/95)
20 Snatch (135/95)
20 MU
Split reps as needed
ADV RX 145/100
Weightlifting
2: Deadlift (50%x5, 60%x5, 70%x3, 80%x3, 85%-90% max rep)
Working off of your 1 RM not your 90%
2/19/15
Main – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
21 WB (20/14#)
15 Cal Row
9 Deadlifts (225/155#)
2/18/15
Main – CrossFit
Regular class schedule tomorrow. Please sign up for class tonight no later than 11pm or there will be no coach for the 5:30am and 6:30am.
Metcon
1: Metcon (Time)
15-12-9:
Thruster (115/80#)
C2B PU
Immediately into…
15-12-9:
Burpee BJ (24/20″)
Squat Clean (115/80#)
Weightlifting
2: Clean and Jerk (EMOMx 12 min: 2 Clean & Jerks)
EMOMx12min:
2 Clean and Jerks – start with 75# under your 1RM and add 5-10# every minute
2/17/15
Main – CrossFit
5:30am, 8:30am and 9:30am classes are cancelled. Normal hours for the rest of the day 12pm and on.
Weightlifting
Front Squat (40%x5, 50%x5, 60%x3, 70%x3, 80%x max reps)
Metcon
Metcon (Time)
For Time:
75 Wall Balls, 20/14#
60 Box Jumps, 24/20″
45 C2B Pull ups
30 Hang Cleans, 135/95
15 Muscle ups
2/16/15
Main – CrossFit
Only a few days left to sign up for the Open. If you haven’t please sign up ASAP.
Weightlifting
Back Squat (40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90% max rep)
This week we are working off of our true max number NOT our 90%. This will be our last week of this program before the open.
Metcon
Metcon (Time)
4 RFT:
10 OHS, 135/95
50 Double Unders
10 Box Jumps 24/20″
50 Double unders
