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.
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
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
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)
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
"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
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.
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
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)
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.
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
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)