WOD

Crossfit – Wednesday 1st, 2015


Main – CrossFit

Technique

15min Split Jerk tech

split press, jerk balance, on-toe-jerks

Weightlifting

a1: Front Squat + Jerk (2.1 @ 4sets)

split jerk

a2: Hollow Body Hold (30-45sec hold @ 4sets)

Metcon

Metcon (AMRAP – Reps)

“Dead Man’s Row”

12 Minute AMRAP

2,000m Row

(in remaining time) Deadlifts

Men= 1.5X Bodyweight

Women= Bodyweight

Crossfit – Tuesday 31st, 2015


Main – CrossFit

Metcon

hello chipper. this a longer one and we’ll get moving from warmup to wod fairly quickly.

Metcon (Time)

10rds for time

5 box jumps 24/20rx – 30/24rx+

5 kettlebell swings 53/35rx – 70/53rx+

5 wall balls 20/14

5 power snatch 95/65rx – 115/95rx+

20 double unders

100m run

Crossfit – Monday 30th, 2015


Main – CrossFit

Technique

15min tech

3 position snatch

hip, hang, floor

Weightlifting

a: Hang Snatch (5reps @ 3sets)

b: Snatch Grip Push Press (8reps @ 3sets)

Metcon

Metcon (Weight)

EMOM for 15 minutes-

Minute 1: 8-12 Ring Dips and 10 sit ups

Minute 2: 6 max effort broad jumps

Minute 3: 20 Russian KBS (heavy)

CrossFit – March 28, 2015


Main – CrossFit

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#

Crossfit – Friday 27th, 2015


Main – CrossFit

Open Gym

Crossfit – Thursday 26th, 2015


Main – CrossFit

Conditioning

Pull-ups (tempo 31×1 – 5reps @ 6sets)

working on strength and control, not speed.

Weightlifting

snatch high pull.hang snatch.snatch balance (1.1.1 )

15min to work into something heavy without letting go of the bar between movements.

Crossfit – Wednesday 25th, 2015


Main – CrossFit

Weightlifting

Power Clean.Hang Clean.Jerk (1.2.2)

work up to a heavy set in 15min

Metcon

Metcon (Time)

5rds for time

200m run

30 box jumps 24/20

30 wall balls 20/14

14min time cap

Crossfit – Tuesday 24th, 2015


Main – CrossFit

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Crossfit – Monday 23rd, 2015

Main – CrossFit

Metcon

Metcon (Time)

6rds

400 row sprint

6 overhead squats

12 burpees

95/65rx

135/95rx+
rest as needed. score is average time of all 6 attempts

Crossfit – Saturday 21st, 2015


Main – CrossFit

Metcon

a: CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

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

b: 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.