Thursday 3-31-16 (Strength Day)

10 min to work up to heavy clean double
then…
EMTOM, 3 min:
3 cleans @90% of heaviest double
5 Rounds, NFT
10 Single Arm DB Bench Press (each arm)
10 DB Bent Over Rows
Accumulate 20-30 GHD SU

Wednesday 3-30-16

Strength:
7×3 Squat @75-85%

7 min AMRAP
5 Box Jumps (24/20)
3 Power Cleans (155/105)
1 Bar Muscle-Up

L3: 135/95, 3 C2B
L2: 12+plates OK, 95/65, 3 Jumping PU
L1: 20/12, 75/45/35, 1 Jumping PU

Tuesday 3-29-16

Strength:
10 min to work up to heavy snatch double
then…
EMTOM, 3 min:
3 Snatches @90% of heaviest double

WOD
For time…
21 Thrusters (95/65)
400m Run
21 Pull-ups
21 OHS
21 Pull-ups
400m Run
21 Thrusters

L3: Written
L2: 75/50, Ring Rows
L1: 55/35/PVC, Ring Rows

Monday 3-28-16

Strength:
7×3 Push-press @75-85%

6 Rounds:
Against a 75 second clock:
20 Wallballs
Max UB Double Unders
-Highest UB (from each round) DU is score
Rest 30 Seconds between rounds

L3: Does not need to be UB, score is total DU overall
L2: Does not need to be UB / SU OK
L1: Max SU (does not need to be UB)

Sunday 3-27-16

Skill:
4 Rounds, NFT:
5 Strict HSPU
10 Kipping HSPU
*Do not drop off wall

WOD
4 Rounds for time…
Row 350m
12 Box Jumps (30/24)
10 KB Snatches (each arm) (53/35)

L3: 24/20
L2: 24/20/12+plate, 35/26
L1: 20/12, 10 total (5 each arm), 26/15

Saturday 3-26-16

Strength:
6×4 Squat @70-80%

Partner Linda!
10, 9, 8…3, 2, 1
Clean (115/75)
Deadlift (205/115)
Bench Press (155/105)

Friday 3-25-16

CrossFit Open WOD 16.5

 

See you all at 5:00 PM tonight for our last CrossFit Open WOD! Our costume theme this week is Good vs. Evil and our food theme is BBQ! Remember, you get extra points for your team by bringing food and beverages, dressing up, and bringing friends!

Thursday 3-24-16

Strength:
6x 3-position Snatch (Ground, Hang, Hi-hang), +1 Jerk – all sets above 75%

For time…
Run 800m
50 Burpees to 6” Target
Row 1000m
50 Burpees to 6” Target

L3/2: Written
L1: 30 Burpees-no target

Tuesday 3-22-16

Strength:
6×3 Snatch Balance

4 Rounds for time:
10 OH Lunges (135/95)
5 Muscle-ups
75 Double Unders

L3: 115/75, 3 MU
L2: 85/55, 10 Jumping PU / 10 Push-ups (Barbell OK), 150 SU OK
L1: FR Lunges OK, 5 / 5 Jumping PU/Barbell Push-ups, 75 SU

Monday 3-21-16

Strength:
6x 3-position Clean (Ground, Hang, Hi-hang), +1 Jerk – all sets above 75%

WOD
Against a 2 minute clock:
Row 250m
1 Front Squat (225/135)
Add one FS each round until you cannot complete the couplet within 2 min
*Rest is time left-over after FS are completed. There is no additional time included*

L3: 185/115
L2: 135/95
L1: Row 200m, 95/65/35

Sunday 3-20-16

Strength:
5 Rounds NFT
10 Pistols (5 each leg)
5 Pendlay Rows

2 Rounds for time…
20 Deadlifts (225/135)
20 Box Jumps
20 Wallballs (20/14)
20 Box Jumps
20 Power Snatches (115/75)

L3: Written
L2: 155/105, 85/55
L1: Coaches discretion

Saturday 3-19-16

Strength:
7×3 Push-press @70-80%

Partner WOD
50 Calorie Row
100 Wallballs
40 Calorie Row
50 Hang Cleans (135/95)
30 Calorie Row
40 Front Squats (135/95)
20 Calorie Row
30 Shoulder to OH (135/95)
10 Calorie Row
15 Clusters (135/95)

Friday 3-18-16

CrossFit Open WOD 16.4

Tonight’s costume theme is Zombies/Pirates/Ninjas and the food theme is Mexican/Latin!

Bring your friends tonight at 5:00 PM for a good workout with great food and beer afterwards!

Thursday 3-17-16 (Strength Day)

6x 3-position Clean, (Hi-hang, Hang, Ground), +1 Jerk @70-80%
5 Rounds, NFT
4 Pause Squat (3 second pause) @70-80%
5-10 Ring Push-ups

Accumulate 20-30 GHD SU During the workout

Wednesday 3-16-16

Strength:
6x 3-position Snatch (Hi-hang, Hang, Ground) @70-80%

WOD
4 Rounds
45 seconds on / 15 seconds rest:
Push-Press (95/65)
Double Unders
Pull-ups
Wallballs
Rest 90 Seconds between rounds

Attempt for UB DU and WB

L3: Written
L2: 75/55, SU OK, Banded PU
L1: 55/35, SU, Banded PU/Ring Rows

Tuesday 3-15-16

Strength:
5×4 Pause Front Squat (3 second pause) @70-80%

WOD
21 min EMOTM:
Run 200m
8 HSPU
6 OHS (145/100)

L3: 5 HSPU, 115/75
L2: DB Push Press, 85/55
L1: DB Push Press, 65/35/15/PVC

Monday 3-14-16

WOD
Class vs Class!
30 Minutes:
Use the following movements to accumulate the most weight (barbells), reps (gymnastics) and distance (running/rowing), possible!

Power Clean
Power Snatch
Thruster

Pull-ups or Ring Rows
T2B or Hanging Knee Raises
Ring Dips or Push-ups
HSPU (3 pts each) or Wall-walks (3 pts each)

Run
Row

Each person must complete at least 5 of each barbell and gymnastic movement (progressions count), and Run 800m/Row 1000m.

Sunday 3-13-16

Strength:
8×2 MU / PU Complex (Complete 1 Ring PU, 1 MU, 1 Ring PU, 1 MU)
or
5×5 Weighted/Strict Pull-ups

WOD
14 min AMRAP:
20 DB Step-ups (50/30)
Shuttle Sprint
15 Goblet Squats (70/53)
Shuttle Sprint

L3: Written
L2: 35/20, 53/35
L1: 30/15, 35/26

Saturday 3-12-16

Strength:
6×3 Hang Clean, +1 Jerk (above knee) @70-85% (NO misses)

Partner WOD
50 Box Jumps (Alternating)
50 T2B (Hang)
50 Deadlifts – DL Hold (225/135)
50 Thrusters – FR Hold (100/70)
100 Double Unders (Each)

Friday 3-11-16

CrossFit Open WOD 16.3

Don’t forget tonight is Grunge/Emo themed. There will be a team spirit award for the best costumes! The food theme is vegetarian. There will also be awards for the best vegetarian dish!

Bring your friends and family! Looking forward to seeing everyone tonight at 5:00 PM!

Thursday 3-10-16

Strength:
5×5 Push Press @70-80%

WOD
5 Rounds, 2:30 each…
10 Pull-ups
15 KB Taters (70/53)
Max Effort Lateral Hops (over/back=1)
*Total lateral hops is score
Rest 1 min between efforts

L3: 53/35
L2: Banded PU OK, 44/26
L1: Ring Rows, 35/15, Over/back=2

Wednesday 3-9-16

Strength:
5×5 Squat @same weight as 3-1-16

WOD
12 min AMRAP:
5 Man-makers (50/30)
10 DB Step-ups (50/30)
15 T2B

L3: 40/25
L2: 35/20, Hanging Knee Raises
L1: Varied, V-Ups

Tuesday 3-8-16

Strength:
6×3 Hang-Snatch (above knee) @70-80% (NO misses)

WOD
Sprints!
6x200m Run (Rest 1 min between each effort)
3x500m Row (Rest 1:1)

Monday 3-7-16

WOD
5 min:
5 HSPU
5 Front Squats (135/95) – From Ground
Rest 3 min
5 min AMRAP:
10 Power Cleans (135/95)
10 Ring Push-ups
Rest 3 min
10 min AMRAP:
15 Deadlifts (135/95)
15 Bar facing burpees

Rest 5 min

Remainder of class to establish heavy single cycle bear complex:
Deadlift – Hang Power Clean – Front Squat – Shoulder to OH – Back Squat – BTN S2OH

L3: 3 HSPU, 115/75
L2: 2 Wall-walks, 95/65, Push-ups (barbell OK)
L1: 1-2 Wall-walks/Pike push-ups, Varied, Barbell Push-ups

Sunday 3-6-16

Strength:
6×4 Front Squat @70-80%

WOD
10 Rounds:
30 Seconds ME Row
Rest 30 Seconds

Immediately following final sprint:
Max Effort UB Wallballs

Saturday 3-5-16

Strength:
6×4 Push-Press @70-80%

Partner Bergeron Open Test
20 min AMRAP (reps)
100 Wallballs
100 Double Unders
80 Box Jumps
80 T2B
60 C2B Pull-ups
60 Burpees
40 Power Cleans (145/100)
40 Jerks (145/100)
20 Snatches
20 Muscle-ups

Thursday 3-3-16 (Strength Day)

6×4 OHS @70-80%
12 min, EMOTM:
Even: 3 MU/Dip Complex (Complete 1 MU, do 2 Ring dips)
Odd: 40 Seconds Max Double Unders
or
Even: 3x Pull-ups / 6 Ring Dips
Odd: Same
5×3 Snatch Grip DL @100-110%

Wednesday 3-2-16

Strength:
6×3 Hi-Hang Clean, +1 Jerk @65-80% (NO misses)

WOD
3 Rounds for time…(20 min cap)
Run 800m
30 KB Swings (70/53)
5 Rope Climbs

L3: 3 Rope climbs
L2: 53/35, 1-3 Rope Climbs
L1: 400m, 35/15, Progressions