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

2/26/14

Main – CrossFit

Weightlifting

Deadlift (60%x3, 75%x5,85%x3, 95%xMR)

Work off of your 90% max and on the last set get as many as possible.

Metcon

WOD (AMRAP – Reps)

Run 800m
1 Minute Ring Dips
1 Minute KBS 32/24kg
Run 400m
1 Minute Ring Dips
1 Minute KBS 32/24kg
Run 200
1 Minute Ring Dips
1 Minute KBS 32/24kg