Three Rounds For Time:
21 Box Jumps (21/20)
15 Overhead Squats (115/85)
9 Ring Muscle-ups
Thursday, March 31, 2016
Wednesday, March 30, 2016
Wednesday 160330
Three Rounds:
1 minute: Row, Calories
Rest 30 seconds
1 minute: Max Rep Sumo Dead-lift High Pull (95/65)
Rest 30 seconds
1 minute: Max Rep GHD Sit-ups
Rest 30 seconds
1 minute: Max Rep Handstand Push-up
Rest 30 seconds
1 minute: Row, Calories
Rest 30 seconds
1 minute: Max Rep Sumo Dead-lift High Pull (95/65)
Rest 30 seconds
1 minute: Max Rep GHD Sit-ups
Rest 30 seconds
1 minute: Max Rep Handstand Push-up
Rest 30 seconds
Tuesday, March 29, 2016
Tuesday 160329
DB Linda
10-9-8-7-6-5-4-3-2-1 rep rounds for time:
Dumbbell Dead-lifts
Dumbbell Bench Press
Dumbbell Hang Cleans
Choose weight, but make it challenging. Use the same pair of dumbbells for each lift for the entire workout.
10-9-8-7-6-5-4-3-2-1 rep rounds for time:
Dumbbell Dead-lifts
Dumbbell Bench Press
Dumbbell Hang Cleans
Choose weight, but make it challenging. Use the same pair of dumbbells for each lift for the entire workout.
Monday, March 28, 2016
Monday 160328
Three Rounds For Time:
Run 600 Meters
10 Dumbbell Snatch, alternating arms (70/45)
15 Burpee Pull-ups
Run 600 Meters
10 Dumbbell Snatch, alternating arms (70/45)
15 Burpee Pull-ups
Sunday, March 27, 2016
Saturday, March 26, 2016
Saturday 160326
Four Rounds For Time:
10 Chest To Bar Pull-ups
20 Goblet Squats (55/35)
30 Kettlebell Swings (55/35)
Run 400 Meters
10 Chest To Bar Pull-ups
20 Goblet Squats (55/35)
30 Kettlebell Swings (55/35)
Run 400 Meters
Friday, March 25, 2016
Friday 160325
CrossFit Open WOD 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 95 lb.
Women use 65 lb.
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 95 lb.
Women use 65 lb.
Thursday, March 24, 2016
Thursday 160324
Strength:
Shoulder Press
5 reps @65%, 70%, 75%, 80% of 1RM (2/29/16)
WOD:
Complete as many rounds in 12 minutes as possible
Row 250 Meters
15 Ring Push-ups
Shoulder Press
5 reps @65%, 70%, 75%, 80% of 1RM (2/29/16)
WOD:
Complete as many rounds in 12 minutes as possible
Row 250 Meters
15 Ring Push-ups
Wednesday, March 23, 2016
Wednesday 160323
Happy Sweet 16 to my baby! Happy Birthday Megan!
For Time:
50 Calories on the Schwinn AirDyne
50 Box Step-ups (24/20)
50 Hand Release Push-ups
50 Wall Ball Shots (20/14)
50 Jumping Pull-ups
50 Sit-ups
50 Alternating Single Arm Kettlebell Snatches (45/25)
50 Double-unders
For Time:
50 Calories on the Schwinn AirDyne
50 Box Step-ups (24/20)
50 Hand Release Push-ups
50 Wall Ball Shots (20/14)
50 Jumping Pull-ups
50 Sit-ups
50 Alternating Single Arm Kettlebell Snatches (45/25)
50 Double-unders
Tuesday, March 22, 2016
Tuesday 160322
15 minutes to establish a 1RM Dead-lift
WOD:
10-9-8-7-6-5-4-3-2-1 rep rounds for time:
Dead-lift (185/105)
Lateral Burpees Over Barbell
WOD:
10-9-8-7-6-5-4-3-2-1 rep rounds for time:
Dead-lift (185/105)
Lateral Burpees Over Barbell
Monday, March 21, 2016
Monday 160321
Strength:
Every minute on the minute for 10 minutes complete the following complex
Power Snatch-Hang Squat Snatch-Overhead Squat*
*increase weight on the bar 5lbs each minute if possible
WOD:
Run 400 Meters
40 Kettlebell Swings (55/35)
30 Push-ups
20 Medicine Ball Sit-ups (20/14)
30 Push-ups
40 Kettlebell Swings
Run 400 Meters
Every minute on the minute for 10 minutes complete the following complex
Power Snatch-Hang Squat Snatch-Overhead Squat*
*increase weight on the bar 5lbs each minute if possible
WOD:
Run 400 Meters
40 Kettlebell Swings (55/35)
30 Push-ups
20 Medicine Ball Sit-ups (20/14)
30 Push-ups
40 Kettlebell Swings
Run 400 Meters
Sunday, March 20, 2016
Saturday, March 19, 2016
Saturday 160319
For time:
1 round of:
100 double-unders
50 squats
95-lb. push press, 25 reps
Then, 2 rounds of:
60 double-unders
30 squats
95-lb. push press, 15 reps
Then, 3 rounds of:
40 double-unders
20 squats
95-lb. push press, 10 reps
1 round of:
100 double-unders
50 squats
95-lb. push press, 25 reps
Then, 2 rounds of:
60 double-unders
30 squats
95-lb. push press, 15 reps
Then, 3 rounds of:
40 double-unders
20 squats
95-lb. push press, 10 reps
Friday, March 18, 2016
Friday 160318
CrossFit Open WOD 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Thursday, March 17, 2016
Thursday 160317
NO 6a CLASS TODAY
WOD 1:
Row
10 x 100 meters
Rest 30 seconds between rounds
WOD 2:
With a pair of Kettlebells complete 5 rounds of the following complex for time:
10 Double Kettlebell Russian Swings
10 Double Kettlebell Front Rack Squats
10 Double Kettlebell Cleans & Press
10 Double Kettlebell Front Rack Lunges, alternating legs
WOD 1:
Row
10 x 100 meters
Rest 30 seconds between rounds
WOD 2:
With a pair of Kettlebells complete 5 rounds of the following complex for time:
10 Double Kettlebell Russian Swings
10 Double Kettlebell Front Rack Squats
10 Double Kettlebell Cleans & Press
10 Double Kettlebell Front Rack Lunges, alternating legs
Wednesday, March 16, 2016
Wednesday 160316
Reminder: The Thursday, March 17, 6a class has been cancelled.
Strength:
Close Grip Bench Press
5 reps @ 65%, 70%, 75%, 80% of 1 RM
WOD:
Complete as many rounds in 15 minutes as possible
15 Wall Ball Shots (20/14)
12 Box Jumps (24/20)
9 Toes To Bar
Strength:
Close Grip Bench Press
5 reps @ 65%, 70%, 75%, 80% of 1 RM
WOD:
Complete as many rounds in 15 minutes as possible
15 Wall Ball Shots (20/14)
12 Box Jumps (24/20)
9 Toes To Bar
Tuesday, March 15, 2016
Tuesday 160315
Strength:
Deadlift (deload)
3 X 10 @ 55%,60%,65% of 1RM
WOD:
'Mary'
Complete as many rounds in 20 minutes as possible of:
5 Handstand Push-ups
10 Pistols, alternating legs
15 Pull-ups
Deadlift (deload)
3 X 10 @ 55%,60%,65% of 1RM
WOD:
'Mary'
Complete as many rounds in 20 minutes as possible of:
5 Handstand Push-ups
10 Pistols, alternating legs
15 Pull-ups
Monday, March 14, 2016
Monday 160314
Strength:
10 minute EMOM
Hang Power Clean + Power Clean + Jerk
Increase weight by 5 lbs. each minute if possible.
WOD:
For Time:
Row 2,000 Meters
10 minute EMOM
Hang Power Clean + Power Clean + Jerk
Increase weight by 5 lbs. each minute if possible.
WOD:
For Time:
Row 2,000 Meters
Sunday, March 13, 2016
Saturday, March 12, 2016
Saturday 160312
'Terry'
For time:
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run
For time:
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run
Friday, March 11, 2016
Friday 160311
2016 CrossFit Open WOD 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Thursday, March 10, 2016
Thursday 160310
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 (135/95)
4 minutes of rowing for calories
4 minutes of burpees
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 (135/95)
4 minutes of rowing for calories
4 minutes of burpees
Wednesday, March 9, 2016
Wednesday 160309
Run 800 Meters
WOD:
Five Rounds for max reps in 45 seconds work at each station with 15 seconds rest to transition to the next station.
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (55/35)
Pull-ups
WOD:
Five Rounds for max reps in 45 seconds work at each station with 15 seconds rest to transition to the next station.
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (55/35)
Pull-ups
Tuesday, March 8, 2016
Tuesday 160308
Strength:
Front Squats
5 x 3 reps @ 87%
WOD:
'Nasty Girls'
Three Rounds For Time:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
Front Squats
5 x 3 reps @ 87%
WOD:
'Nasty Girls'
Three Rounds For Time:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
Monday, March 7, 2016
Monday 160307
Strength:
Behind The Neck Push Jerk
5 reps @ 65% of Push Jerk 1RM
5 reps @ 75%
3 reps @ 85%
WOD:
For Time:
9-15-21 rep rounds
Row, Calories
Power Snatch (115/85)
Behind The Neck Push Jerk
5 reps @ 65% of Push Jerk 1RM
5 reps @ 75%
3 reps @ 85%
WOD:
For Time:
9-15-21 rep rounds
Row, Calories
Power Snatch (115/85)
Sunday, March 6, 2016
Sunday 160306
CrossFit Open WOD 16.2 for those who have not yet completed it. Olympic Lifting. Make up a missed WOD. Mobility.
Saturday, March 5, 2016
Saturday 160305
Tag Team
3 person teams
5 Rounds for max reps on each round:
Run 200 Meters
Snatch (95/65)
Box Jumps (24"/20")
One person at each station. Rotate stations upon completion of each 200 meter run.
3 person teams
5 Rounds for max reps on each round:
Run 200 Meters
Snatch (95/65)
Box Jumps (24"/20")
One person at each station. Rotate stations upon completion of each 200 meter run.
Friday, March 4, 2016
Friday 160304
CrossFit Games Open WOD 16.2
WORKOUT 16.2 Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb. Stop at 20 minutes.
WORKOUT 16.2 Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb. Stop at 20 minutes.
Thursday, March 3, 2016
Thursday 160303
Five Rounds For Time:
Row, 25 Calories
15 Dumbbell Hang Cleans (45/25)
5 Dead-lifts (275/205), scale: 73% of 1RM
Row, 25 Calories
15 Dumbbell Hang Cleans (45/25)
5 Dead-lifts (275/205), scale: 73% of 1RM
Wednesday, March 2, 2016
Wednesday 160302
Complete as many rounds in 25 minutes as possible:
Run 400 Meters
12 Thrusters (135/95)
3 Rounds of Cindy
Run 400 Meters
12 Thrusters (135/95)
3 Rounds of Cindy
Tuesday, March 1, 2016
Tuesday 160301
Strength:
15 minutes to establish a 1RM Back Squat
WOD:
Three Rounds For Time::
60 Double-unders
30 Kettlebell Swings (55/35)
15 Ring Dips
15 minutes to establish a 1RM Back Squat
WOD:
Three Rounds For Time::
60 Double-unders
30 Kettlebell Swings (55/35)
15 Ring Dips
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