WODS
3/3/15 Tuesday
Performance A. OHS @ 32×1; 3-5 x 3 sets, rest 60sec B. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+…
3/2/15 Monday
Performance A. Take 15min to build to a tough 1 rep in both the Thruster and Supinated Pull-Up *Thruster must be taken from the ground + B. RX EMOM, for 24 minutes (6 sets of each): Minute 1 – Row 200/150…
2/28/15 Saturday
Performance/Competition Reebok CrossFit OPEN WORKOUT 15.1 RX Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) + WORKOUT 15.1a 1-rep-max clean and jerk…
2/27/15 Friday
Performance A. 10min T2B Technique Work B. 10min Snatch Technique work C. Every 3min for 9min (3 sets): 10 T2B 7 Deadlifts (men 115/85) (women 75/55) 4 Power Snatch (men 115/85) (women 75/55) + At the 9min mark… Take 6min…
2/26/15 Thursday
Performance A. Take 10 minutes to practice C&J Technique B. Every two minutes, for 20 minutes (10 sets) of: Clean & Jerk x 1.1 *build as you go C. CrossFit Games Open Event 11.3 Complete as many reps as…
2/25/15 Wednesday
Performance A. Power Snatch; EMOM for 7min: Min 1: 7 reps Min 2: 6 reps Min 3: 5 reps Min 4: 4 reps Min 5: 3 reps Min 6: 2 reps Min 7: 1 rep *If able add weight each…
2/24/15 Tuesday
Performance A. Every 2 minutes, for 10 minutes (5 sets): Back Squat 6 reps @ 65% 4 reps @ 75% 2 reps @ 80% 2 reps @ 85% 1 rep @ 90% + On the 12 min mark + Max…
2/23/15 Monday
*Announcements for the OPEN will be posted in a few days. Remember, for the next 5 weeks all Saturday classes will be dedicated to those who registered for the OPEN. If you did not register you can still participate on…
2/21/15 Saturday
Performance In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit: Row 2000 Meters 25 Power Cleans (135/95 lbs) 50 Pull-Ups 75 Burpee Box Jump-Overs 50 Pull-Ups 25 Power Cleans Row 2000…
2/20/15 Friday
Performance A. Every two minutes, for 16 minutes (8 sets of): Overhead Squat @ 32×1; 3-4 reps Build in weight over the course of the 8 sets. B. “Nancy” Five rounds for time of: Run 400 Meters (do to…
2/19/15 Thursday
Performance A. Every 2 minutes, for 16 minutes (8 sets): Strict Shoulder Press x 2-3 reps *Build as you go B. EMOM, for 21 minutes (7 sets): Minute 1 – Russian Kettlebell Swings x 15 reps Minute 2 –…
2/18/15 Wednesday
Performance A. Every two minutes, for 20 minutes (10 sets) of: Clean Cluster x 1.1 *Build as you go to a tough complex B. AMRAP in 10 minutes of: 5 Ground to Overhead (185/135 lbs) 10 Burpees Over…
2/17/15 Tuesday
Performance Every 3 minutes, for 18 minutes (6 sets): (you will have the 3min to complete the prescribed work load) Minutes 0-3 & 9-12: Rope Climb Technique Work – no more than 4 ascents *If you don’t have a strict…
2/16/15 Monday
Performance Every two minutes, for 12 minutes (6 sets): Back Squat Min 0 – 5 reps @ 55% Min 2 – 5 reps @ 65% Min 4 – 3 reps @ 75% Min 6 – 2 reps @ 85%…
2/14/15 Saturday
Performance In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 7 Thrusters (115/75 lbs) 7 Chest-to-Bar Pull-Ups + rest 5min + In teams of two,…
1/13/15 Friday
Performance A. Every two minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85%…
2/12/15 Thursday
Performance A. Build to a max height Box jump in 8min or less B1. Push press; 4-5reps x 3 sets, rest 90sec B2. Farmers walk; 100ft x 3 sets, rest 90 seconds C1. Single-arm DB row; 6-8/arm x 3, rest…
2/11/15 Wednesday
Performance A. Every 2 minutes, for 18 minutes: (you will have the 2min to complete the prescribed work load) Minutes 0-2: Muscle-Ups x Max Reps in 45 seconds *MU Sub: 3 Rolls to Candlestick + Low Ring Muscle Up Progression…