WOD
3/26/14
Main – CrossFit
Weightlifting
Shoulder Press (5×3 85%)
Metcon
WOD (AMRAP – Reps)
EMOM for 14 Minutes
ODD: AMRAP 5 Burpees over the bar + 5 Thrusters 95/65
EVEN: Rest
3/25/14
Main – CrossFit
Weightlifting
Weighted Pull-ups
Pull up Complex
5 sets of:
3 weighted Pull ups – place weight between legs, drop it after final rep w/o coming off the bar.
then
5 Strict Pull ups
then
7 Kipping Pull ups
The goal is to complete the 15 reps without coming off the bar. If you can do that increase the weight of the first 3 reps.
For those that do not have a pull-up or weighted pull-up, work on getting a pull-up or get as many strict pull-ups as possible.
Log the heaviest set of 3 you do.
Metcon
WOD (AMRAP – Reps)
5 rounds
1 minute Row
30 seconds rest
1 minute KBS 24/16kg
30 seconds rest
1 minute DU
3 seconds rest
Everyone does DU unless your singles need work.
3/24/14
Main – CrossFit
Weightlifting
Back Squat (3×5 80%)
Metcon
Partner WOD (Time)
Teams of 2:
60 Deads 135/95
50 Hang Power Cleans 135/95
40 Front Squats 135/95
30 Jerks 135/95
20 Thrusters 135/95
One athlete works at a time. Every minute on the minute, stop where you are and both athletes complete 5 burpees.
HAPPY BIRTHDAY SUSAN FAMULARI !!!!!!
14.4 (AMRAP)
Main – CrossFit
14.4 (AMRAP – Rounds and Reps)
Metcon (Time)
MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups
14.4
Main – CrossFit
Metcon (Time)
MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups
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
