WOD
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
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
