3/20/14

Main – CrossFit

Weightlifting

Deadlift (40%x5, 47%x5, 57%x3, 70%x5, 80%x3, 90%x1)

If you didn’t do so already from last week then add 10lbs to your 1 rep max then take 90% of that number and then do your % for rep scheme.

Metcon

Happy Birthday Brandy and Catherine!!!! (Time)

5 Rounds:
5 Wallballs + 5 Power Cleans 135/95
5 Wallballs + 5 T2B
5 Wallballs + 5 Push Jerks 135/95

Wallballs 20/14 (10ft/9ft)

3/19/14

Main – CrossFit

Weightlifting

Floor Press (20 RM Floor Press)

Work to the most weight you can floor press 20 times.

Metcon

Partner WOD (Time)

3 Rounds
12/10 Calorie Row
8 Burpees
Athlete One completes 3 Rounds of the row/burpee as fast as possible. Then athlete Two has complete their three rounds while athlete One rests. Once athlete Two is finished the team has finished their first set. Repeat this sequence two more times for a total of three sets.

3/18/14

Main – CrossFit

Weightlifting

Clean and Jerk (EMOM 12 min 1 Clean & Jerk)

If you know your max or close to your max Clean & Jerk (don’t guess too high) then follow this rep Scheme minute to minute and have your plates out and ready to set up.
Min 1: 75%
Min 2: 80%
Min 3: 85%
Min 4: 80%
Min 5: 85%
Min 6: 90%
Min 7: 85%
Min 8: 90%
Min 9: 95%
Min 10-12: 85%

Metcon

Happy Belated 43rd Birthday Brent!!! (Time)

100 DU
50 Air Squats
75 DU
35 Air Squats
50 DU
25 Air Squats
25 DU
15 Air Squats

time stops then

Cash-out
22 sit-ups
21 T2B

3/17/14

Main – CrossFit

Weightlifting

Back Squat (40%x5, 47%x5, 57%x3, 70%x5, 80%x3, 90%x1)

Again we are going off of our 90% max and then take the % listed from that number. If you did not add 10lbs to your 1RM last week please do it this week then take 90% of that new number.

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
RX KBS (32kg/24kg)
scaled MU = 6 pull-ups
scaled HSPU = 6 piked push-ups

Open 14.3

Main – CrossFit

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP

10 Deadlifts, 135/95 lbs
15 Box Jumps, 24/20 inch
15 Deadlifts, 185/135
15 Box Jumps, 24/20
20 Deadlifts, 225/155
15 Box Jumps, 24/20
25 Deadlifts, 275/185
15 Box Jumps, 24/20
30 Deadlifts, 315/205
15 Box Jumps, 24/20
35 Deadlifts, 365/225
15 Box Jumps, 24/20
step ups are allowed for RX

3/13/14

Main – CrossFit

Deadlift (40%x5, 47%x5, 55%x3, 65%x5, 75%x5, 85%x5)

3/13/14 (Time)

7 Rounds:
7 WB 20/14
7 T2B
7 PC 135/95
7 BJ 24/20″

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