Tuesday 150331

Strength:
Dead-lift
5 x 3 reps @ 85% of 1 RM
WOD:
For Time
Run 400 meters. Then,
30-20-10
Kettlebell Swings (men 55lbs/women 35lbs)
Wall Balls (men 20lb ball/women 14lb ball)
Then, Run 400 Meters

Monday 150330

WOD 1:
Row 1000 meters
Rest 5 minutes
Row 1000 meters
WOD 2:
Complete as many rounds and reps as possible in 10 minutes
5 Pull-ups
25 Double-unders
10 Pull-ups
25 Double Unders
15 Pull-ups
25 Double Unders
20 Pull-ups
25 Double Unders
Continue to add 5 Pull-ups to each round until time expires.

Sunday 150829

Reminder: we will be judging 15.3 from 2p until ??? today
Olympic lifting. Mobility. Make up a missed WOD.

Saturday 150328

In 30 minutes complete as many reps of each exercise as possible on each round.
Run 400 meters
Max Rep DB Thrusters (pick weight, but make it challenging)
Max Rep Chest To Bar Pull-ups

Friday 150327

"Nancy"
Five Rounds For Time:
Run 400 Meters
15 Overhead Squats (men 95lbs/women 65lbs)

Thursday 150326

Five Rounds For Time:
10 DB Hang Cleans (choose weight, but make it challenging)
20 Box Jumps (men 24 inch/women 20 inch)
10 Toes To Bar

Wednesday 150325

Strength:
Back Squat
3 x 5 reps @ 75%, 80%, 85%
Front Squat
3 x 3 reps @ 85%
OK, I messed up and forgot Haden's 18th B'Day yesterday. So in honor of his 18th B'Day here is the WOD:
Complete as many rounds as possible in 18 minutes of:
3 Dead-lifts (men 315lbs/women 205lbs)
24 Lateral Bar Jump Burpees
97 Double-unders

Tuesday 150324

Strength:
15 minutes work up to a heavy 3 rep Thruster
WOD:
Complete as many rounds as possible in 12 minutes:
Run 200 meters
10 Alternating Single Arm KB Clean & Jerk (men 55lbs/women 35lbs)
20 Box Step-ups (men 24 inch/women 20 inch)

Monday 150323

Strength:
2 Dead-lifts @ 60% of 1 RM every 15 seconds for 5 minutes
WOD:
Five Rounds For Time:
10 Pike Push-ups
15 Burpees
20 Wall Balls

Happy 15th Birthday to my beautiful, sweet, funny, intelligent, and strong Megan

Sunday 150322

Reminder: we will be judging 15.3 from 2p until ??? today
Olympic lifting. Mobility. Make up a missed WOD.

Saturday 150321

"Michael"
Three rounds For Time:
Run 800 Meters
50 Back Extensions
50 Sit-ups

Friday 150320

Strength:
15 minutes to work up to a heavy single "Bear Complex"
Bear Complex consists of the following without dropping the bar:
Power Clean-Front Squat-Push Press-Back Squat-Behind The Neck Push Press
WOD:
Five Rounds For Time:
10 Chest To Bar Pull-ups
20 Push-ups
30 Double-unders

Thursday 150319

"Wasabi"- from CrossFit New England 10/21/2014
For Time:
Row 1000 meters
40 Pull-ups
30 Thrusters (men 95lbs/women 65lbs)
20 Lateral Over The bar Burpees

Wednesday 150318

With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and SNATCH for as long as possible.
Once you cannot snatch the weight, CLEAN for as long as possible.
Once you cannot clean the weight, DEAD-LIFT for as long as possible.

Tuesday 150317

Four rounds for time of:
10 Sumo Dead-lift High-pulls
10 Push Presses
20 Back Squats
Men use a 95lb barbell. Women use a 65lb barbell

Monday 150316

Strength:
On the minute every minute for as 10 minutes complete 15 Push-ups.
WOD:
Four rounds for time of:
Run 200 meters
Walking Lunge, 100 meters

Sunday 150315

Reminder: we will be judging 15.3 from 2p until ??? today
Olympic lifting. Mobility. Make up a missed WOD.

Saturday 150314

"Nicole"
In 20 minutes complete as many rounds as possible of:
Run 400 meters
Max rep pull-ups*
*Note the number of pull-ups completed for each round.

Friday 150313

Strength:
Dead-lift
3 x 5 reps @ 85% of 1 RM
WOD:
Fore!
In front of a clock set for 12 minutes:
4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees

Thursday 150312

50-40-30-20-10 rep rounds for time
KB Swings
Sit-ups with feet anchored with KB
Perform 30 double-unders at the end of each round.

Wednesday 150311

Strength:
Front Squat
5 x 3 reps @ 85% of 1RM
WOD:
In 15 minutes complete as many rounds as possible of:
15 Wall Balls (men 20lbs/women 14lbs)
10 Chest to Bar Pull-ups
5 Power Cleans (men 155lbs/women 105lbs)

Tuesday 150310

Strength:
Close Grip Bench Press
5 x 7 reps @ 75% of 1 RM
Rest 90 seconds between sets.
WOD:
In 10 minutes complete as many rounds as possible of:
50 ft Barbell Overhead Walking Lunges (men 45lbs/women 30lbs)
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

Monday 150309

Strength:
Shoulder Press
5 reps each @ 65% & 70%
3 reps each @ 75% & 80%
2 reps each @ 85% & 90%
Rest 90 seconds between sets
WOD:
In 8 minutes complete as many rounds as possible of
10 Kettlebell Snatches, alternating arms
10 Toes to Bar

Sunday 150308

Reminder: we will be judging 15.2 from 2p until ??? today
Olympic lifting. Mobility. Make up a missed WOD.

Saturday 150307

Reminder: We will be judging Open WOD 15.2 immediately following the 8:30a class.
Five rounds for time:
Run 100 meters
20 Ring Push-ups
Run 100 meters
10 Snatches (men 115lbs/women 85lbs)

Friday 150306

For Time:
21-15-9 rep rounds of
Kettlebell Swings (men 55lbs/women 35 lbs)
Chest To Bar Pull-ups
Burpees

Thursday 150305

Clean (Power or Squat)
5 reps @ 65%,70%,75%,80%,85%
Bench Press
5 reps @ 65%,70%,75%,80%,85%
Back Squat
5 reps @ 65%,70%,75%,80%,85%

Wednesday 150304

"Christine"
Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box

Tuesday 150303

In 20 minutes complete as many rounds as possible.
5 Muscle-ups
15 Wall Balls (men 20 lbs/women 14lbs)
Run 200 Meters

Monday 150302

Five rounds for time:
5 Overhead Squats
10 Toes To Bar
15 Hang Squat Cleans
20 Double-unders
Men use a 115 lbs barbell. Women use a 83 lbs barbell.

Sunday 150301

Olympic lifting. Mobility. Make up a missed WOD.