Monthly Archives: March 2015

  TUESDAYS HOPPER WODS FOR EACH CLASS!! STRENGTH 2 halt power cleans + 2 push press, 5sets @65% of 1RM clean and jerk * the halt is 3 second pause at the knees for each rep Then  (AMRAP in 1:00) Ground to over head @ -10# of the above weight

The 2015 CrossFit Games Open are over.  We are very proud of our gym and its members.  Everyone who participated did an awesome job!  Whether you finished where you wanted to or not you performed your best and now when next year comes you can try to improve.  Time to move on to the nextContinue reading “TUESDAY”

STRENGTHBench Press 50% x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%xAMRAP WOD(30 minutes to finish)8×200 meter, rest 2:00 between efforts

STRENGTH Hang snatch + Snatch, 5×1 @72% WOD (4 rounds for time of:) 15 squat snatches @95/65#15 KB swings @50/35#200 meter run

OPEN WOD 15.5 (27-21-15-9 reps for time of:) Row (calories) Thrusters Men use 95 lb. Women use 65 lb.

STRENGTHPush Press + Split Jerk 1RM WOD(Teams of 3 for 15 minutes)2 wall climbs20 sit ups30 double unders *one person at a time working *one person always rowing 500 meters (Team stops until next person starts rower)

The open is almost over and everyone has done an awesome job!  We are proud of all of you. There are a few competitions coming up that could be good options for some of you wanting to get a few comps in for fun.    This is a two person team competition. Male/male, male/female, orContinue reading “WEDNESDAY”

STRENGTH Bench Press, 4×5 @77.5% WOD (AMRAP in 10) 15 KB swings @70/50# 12 Alternate reverse KB Lunge w/goblet hold @70/50# 9 pullups

STRENGTH Back Squat, 5×3 @85% of 3RM WOD (For time) 8 Thrusters @ 155/105# 24 burpees facing bar rest 1:00 12 Thrusters @ 135/95# 24 burpees facing bar rest 1:00 16 Thrusters @ 115/75# 24 burpees facing bar rest 1:00 20 Thrusters @ 95/65# 24 burpees facing bar rest 1:00 24 Thrusters @ 75/55# 24Continue reading “MONDAY”

STRENGTH Front squat 1RM WOD(AMRAP in 12)10 Thrusters @115/75#2 rope climb

 WOD “Workout 15.4“ Complete as many reps as possible in 8 minutes of:3 handstand push-ups3 cleans6 handstand push-ups3 cleans9 handstand push-ups3 cleans12 handstand push-ups6 cleans15 handstand push-ups6 cleans18 handstand push-ups6 cleans21 handstand push-ups9 cleansEtc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men cleanContinue reading “FRIDAY”

STRENGTH(Every 2 minutes, for 12 min) Front Squat x 2reps @ 80% WOD(AMRAP in 12)30 Wallball sit-up throws30 KB Swings @50/35#

STRENGTH Bench Press, 6×5 @70% WOD100 clean and jerk @135/95# * at the top of each minute perform 5 burpees, workout starts with burpees

STRENGTHBack Squat 1RM WOD(For max reps/calories:)4 minutes of Rowing (for calories)3 minutes of thrusters @45/35#2 minutes of toes to bar1 Minute of Ground to Overhead @135/95#

STRENGTHEvery 2:00 for 6 setsSnatch x 1.1.1(rest 7 seconds between singles) Set 1-2 – 65%Set 3-4  – 75% Set 5-6 –  85% *each set is 3 singles, rest 7 seconds before picking the bar back up for next single WOD(5 rounds for time)12 burpee box jumps @24/20″12 pullups12 HSPU 

 The 9:30 CLASS HAD A CHEERING SECTION TODAY!!! STRENGTH  Back Squat, 3RM then drop to 80% of 3RM, 2×3   WOD  (Every 4 minutes, for 20 minutes)Run 400 Meters (the horseshoe)10 power cleans @155/115# 10 Push-Ups 

“Open WOD 15.3” Rx’d (Complete as many rounds and reps as possible in 14 minutes of:) 7 muscle-ups 50 wall-ball shots 100 double-unders  Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Scaled (Complete as many rounds and reps as possible in 14 minutes of:) 50 wall-ball shots 200 single-unders Men use 20-lb.Continue reading “FRIDAY”

STRENGTH Bench Press, 5×50%, 3×60%, 2×70%, 1×75%, AMRAP @80% WOD (AMRAP in 12) 40 Double Unders 10 HSPU 10 KB swings @50/35#

STRENGTH 1 Push Press + 1 Push Jerk + 1 Split Jerk, 3 x 1+1+1 @+5# from last week, if first week 60% of clean and jerk 1RM *Complete all 3 movements before setting the bar down WOD (4 rounds done on the minute) Min 1 – 20 goblet squat @70/50# Min 2 – 10Continue reading “WEDNESDAY”

SKILL 10 x 3 Russian Dips *scale as needed* WOD (Amrap in 5) 30 Snatches @105/75# 30 burpees, rest 1:00  (Amrap in 3:00) 20 Snatches @105/75# 20 Lateral Burpees over bar, rest 1:00 (Amrap in 5:00) 10 snatches @105/75# 10 bar facing burpees

STRENGTH Clean, 5×1 @+5# from last week, if this is week 1 go at 85% of clean and jerk 1RM   WOD (For time:) 21 wallballs, 10ft target @20/15# 21 deadlifts @225/155# 21 box jumps @24/20″ 15 wallballs, 11ft target @20/15# 15 deadlifts @275/185# 15 box jumps @30/24″ 9 wallballs, 12ft target @20/15# 9 deadliftsContinue reading “MONDAY”

STRENGTH Power Clean, 5×2 @70% of 1RM clean and jerk   WOD “B’s Milestones” (For time) 23 burpees 32 cleans @95/65# 21 burpees 32 cleans @155/95# 18 burpees 32 cleans @185/120# 16 burpees AMRAP cleans @230/140#  

picture courtasy of crossfit.com WOD “OPEN WOD 15.2” Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 95-lb. overhead squats, 10 reps 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 95-lb. overhead squats, 12 reps 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 95-lb. overhead squats, 14 reps 14 chest-to-bar pull-ups Etc.,Continue reading “FRIDAY”

  STRENGTH SUPERSETFront Squat, 3×3 @75%Seated box jump, 2-1-2 WOD “3/2”-3 rounds-(For time)17 KB Snatches @50/35#15 stone to shoulder @95/65# -2 rounds-17 double unders15 KB cleans and jerks  @50/35#

 STRENGTH/Skill 5 x (3 Strict Pull-ups ( if able use DB to increase weight but drop to kip) + 5 Kipping pull-ups + 10 Scapular depressions ( hold at top for 1-2’s)  https://www.youtube.com/watch?v=26jX_jP2AxY WOD “3/2 Turning 32”(For time:)32 HSPU3 rope climbs2 wall climbs32 goblet squat cleans @50/35#3 rope climbs2 wall climbs32 release push ups3 rope climbs2 wall climbs32Continue reading “WEDNESDAY”

WOD “Dirty Thirty Two” (For time:) 32 Box jump @24/20″ 32 Jumping pull-ups 32 KB swings @35/25# 32 Walking Lunge steps 32 Knees to elbows 32 Push press @45/35# 32 Back extensions 32 Wall ball shots @20/15# 32 Burpees 32 Double unders

HAPPY BIRTHDAY BRIDGET!!   STRENGTH Bench Press, 3×8 @72.5%  WOD “Bridie”(5 rounds for time)27 SDHP @75/55#27 burpees