3/12/14

Main – CrossFit

Endurance

4x300m Row rest 1 Min every set

Floor Press (20 RM Floor Press. )

Work to the most weight you can floor press 20 times. This will be a bench mark we will repeat.

“Deck of Cards” (Time)

“Deck of Cards”
Flip over playing cards one at a time.
The suit represents the movement.

Hearts = Burpees
Diamonds = Sit ups
Spades = KBS – you choose the weight
Clubs = Air Squats

The number on the card represents the number of reps.
All face cards are 10 reps.
Aces are 20 reps.

3/11/14

Main – CrossFit

Warm-up

Endurance (No Measure)

Endurance:
Row 400m rest 1 min
Run 400m rest 1 min
Row 200m rest 1 min
Run 200m Done
Go as hard as you can. This is not a jog or a slow row.

EMOM

With a running clock…
Snatch
EMOM for 5 min: Power Snatch + Squat Snatch + OHS

At the 5 minute mark…
Clean
EMOM for 5 min: Power Clean + Squat Clean + Front Squat

At the 10 minute mark…OFF the rack
Jerk
EMOM for 5min: Front Squat + Push Jerk + Split Jerk

NOTE: pick a weight you can do throughout the entire WOD without changing weight.

Metcon

WOD (Time)

1 Round:
30 Handstand Push ups ( scaled 40 push-ups)

–then–

3 Rounds:
15 Ring Dips
15 Back Rack Walking Lunge 135/95
3 Rope Climbs (scaled 10 pull-ups)

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