WOD Friday 3/27/15

Main – WOD

View Public Whiteboard

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

WOD Thursday 3/26/15

Main – WOD

View Public Whiteboard

Paused Front Squat (5×2 Pause Front Squats – pause for 3 seconds at th)

Weighted Pull-ups (5×2 Weighted pull-ups)

Metcon (AMRAP – Rounds and Reps)

“Twins”

Teams of 2

AMRAP 5

Row 50 Calories

Time Remaining: Max Burpees

AMRAP 4

Row 40 Calories

Time Remaining: Max Kettlebell Swings (53/35)

AMRAP 3

Row 30 Calories

Time Remaining: Max Air Squats

Comp Training

Clean Complex (HSC+SC+FS)

Work up to a heavy complex of: Hang Squat Clean + Squat Clean + Front Squat

Gymnastics Complex (3 Sets)

7 Pull ups + 6 C2B + 5 Bar MU without coming off the bar – rest as needed between sets

WOD Wednesday 3/25/15

Announcements

Thursday night Viewing at 8pm
FRIDAY NIGHT LIGHTS at 6pm every FRIDAY!!

Main – WOD

View Public Whiteboard

Jerk Complex (2+1)

Build to a heavy complex of:

2 Push Jerks + 1 Split Jerk

Cash Out

“Cash Out”

On the minute for 15 minutes

Minute 1: 30 Seconds Max 10 Meter Shuttle

Minute 2: 30 Seconds Max Sit-Ups

Minute 3: 30 Seconds Max Jerks (135/95)

Comp Training

Metcon (Time)

For Time:

10 Power Cleans, 135/95

2 Bar Muscle ups

8 Power Cleans, 155/105

4 Bar Muscle ups

6 Power Cleans, 185/135

6 Bar Muscle ups

4 Power Cleans, 205/145

8 Bar Muscle ups

2 Power Cleans, 225/155

10 Bar Muscle ups

WOD Tuesday 3/24/15

Announcements

Thursday night Viewing at 8pm
FRIDAY NIGHT LIGHTS at 6pm every FRIDAY!!

Main – WOD

View Public Whiteboard

Metcon (Time)

“Happy Gilmore”

For Time:

50 Calorie Row

50 Box Jumps (24/20)

25 Power Cleans (135/95)

25 Lateral Burpees Over the Bar

Skill Work

6x200m Run, :45 rest

Comp Training

Handstand Push-ups (EMOMx3: Max unbroken Strict Deficit HSPU, 13/9″)

Handstand Push-ups (EMOMx3: Max unbroken Kipping Deficit HSPU, 13/9)

Handstand Push-ups (EMOMx3: Max unbroken Strict HSPU)

WOD Monday 3/23/15


Announcements

Thursday night Viewing at 8pm
FRIDAY NIGHT LIGHTS at 6pm every FRIDAY!!

Main – WOD

View Public Whiteboard

Skill Work

5 sets of: 5-10 Strict C2B – 1 minute rest between sets

Metcon (AMRAP – Rounds and Reps)

“Tommy Boy”

AMRAP 14:

15 Plate Ground To Overhead (45/25)

25 Sit-Ups

35 Air Squats

WOD Saturday 3/21/15


Announcements

Thursday night Viewing at 8pm
FRIDAY NIGHT LIGHTS at 6pm every FRIDAY!!

Main – WOD

View Public Whiteboard

Metcon (Time)

Ted”

8 Rounds (4 Rounds each)

Teams of 2:

15 Box Jumps (24/20)

10 Lateral Barbell Burpees

5 Squat Cleans (135/95)

*One person completes full round before switching

WOD Friday3/20/15

Announcements

Thursday night Viewing at 8pm
FRIDAY NIGHT LIGHTS at 6pm every FRIDAY!!

Main – WOD

View Public Whiteboard

Bullet Proof Shoulders (No Measure)

http://youtu.be/ACAz6HFj1xE

CrossFit Games Open 15.4 (AMRAP – Reps)

8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

CrossFit Games Open 15.4 Masters 55+ (AMRAP – Reps)

8 minutes of:

3 push presses

3 cleans

6 push presses

3 cleans

9 push presses

3 cleans

12 push presses

6 cleans

15 push presses

6 cleans

18 push presses

6 cleans

21 push presses

9 cleans

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb

CrossFit Games Open 15.4 Masters 55+ Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 65 lb. and clean 75 lb.

Women push press 45 lb. and

clean 55 lb.

Cash Out

3min AMRAP Sit ups

WOD Thursday 3/19/15


Announcements

Thursday night Viewing at 8pm
FRIDAY NIGHT LIGHTS at 6pm every FRIDAY!!

Main – WOD

View Public Whiteboard

Skill Work

“Goat Day”

On the Minute for 20 Minutes

Odd: Goat 1

Even: Goat 2

WOD Wednesday 3/18/15

Announcements

Thursday night Viewing at 8pm
FRIDAY NIGHT LIGHTS at 6pm every FRIDAY!!

Main – WOD

View Public Whiteboard

Thruster ( Thruster 5 sets of 3 Building in Weight)

Metcon (Weight)

On The Minute x 12

Odd: 7 Push Press + 7 Thrusters

Even: Shuttle Run

Comp Training

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Handstand Walk (20′ HS Walk Into 4 Strict HSPU into 8 Kipping HSPU)

WOD Tuesday 3/17/15

Announcements

Thursday night Viewing at 8pm
FRIDAY NIGHT LIGHTS at 6pm every FRIDAY!!

Main – WOD

View Public Whiteboard

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP – Rounds and Reps)

“Wedding Crashers”

AMRAP 9

2 Power Cleans (135/95)

2 Box Jump Overs (24/20)

4 Power Cleans (135/95)

4 Box Jump Overs (24/20)

6 Power Cleans (135/95)

6 Box Jump Overs (24/20)

-Continue going up by 2’s-

Comp Training

Metcon (Time)

Extra Conditioning

3RFT:

400m Run

30 GHDSU

30 Hip Extensions