WODs 220327 - 220402

 WODs 3/27-4/2

Monday:

Strength:

Back Squat

5 x 3 reps. All sets at 90% of 1 RM

Rest 90 seconds between sets

WOD:

3 Rounds For Time:

Row 250 Meters

10 Burpee Box Jumps (24/20)

15 Ring Dips

Tuesday:

Strength:

15 minutes to establish a 1 RM Squat Snatch

WOD:

For Time:

Cash in: Row 500 Meters

21-15-9

Shoulders To Overhead @ 70% of push jerk 1 RM

Toe To Bar

Cash out: Row 500 Meters

Wednesday:

Strength:

10 minutes to establish a 1RM Power Clean

WOD:

For Time:

Run 400 meters

30 Power Cleans @ 65% of 1 RM

Run 400 meters

Thursday:

"Christine"

Three Rounds For Time:

Row 500 meters

12 Body Weight Dead-lifts

21 Box Jumps (20 inch)

Friday:

Fran

21-15-9 rep rounds for time

Thrusters (95/65)

Pull-ups

Saturday:

Kelly

5 Rounds For Time

Run 400 Meters

30 Box Jumps (24/20)

30 Wall Balls (20/14)

WODS 220320 - 220326

 WODs 3/20-3/26

Monday

Strength:

Close Grip Bench Press

5 x 3 reps all sets @ 85% of 1RM

Rest 60 seconds between sets

WOD:

2 Rounds For Time:

50 Air Squats

25 Pull-ups 

50 Lunges

25 Hand Release Push-ups

Tuesday

Strength:

Overhead Squats

5 reps @65%, 70%, 75%

Rest 60 seconds between sets

WOD:

In 10 minutes complete as many reps as possible of:

Burpee Pull-ups

Wednesday

Strength:

10 Minute EMOM

1 Hang Squat Clean + 1 Squat Clean + 1 Jerk @75% of clean & jerk 1 RM

WOD:

For Time:

3 Rounds For Time

Row 250 Meters

50 Double-unders

25 Push Presses (95/65)

Thursday:

Strength:

Dead-lift

5 reps @ 65%, 75%, 85% of 1 RM

Rest 90 seconds between sets

WOD:

For Time:

21-15-9

Hang Power Cleans (115/75)

Toes To Bar

Kettlebell Swings (55/35)

Friday

WOD 1:

"Fractured Fran"

5 rounds for time:

9 Thrusters (men 95lbs/women 65lbs)

9 Pull-ups

WOD 2:

10 minute time cap

5-10-15-20-25-30-25-20-15-10-5

Double-unders*

*There is a 9 Toes To Bar penalty to be completed each time you mess up on double-unders before resuming.

Saturday:

"Del"

For Time:

25 Burpees

Run 400 meters with a 20/14 pound medicine ball

25 Weighted pull-ups with a 20/10 pound dumbbell

Run 400 meters with a 20/14 pound medicine ball

25 Handstand push-ups

Run 400 meters with a 20/14 pound medicine ball

25 Chest-to-bar pull-ups

Run 400 meters with a 20/14 pound medicine ball

25 Burpees

WODs 220313 - 220319

 WODs 3/13-3/19

Monday

Back Squat

5-5-5-5-5

Front Squat

3-3-3-3-3

Overhead Squat

1-1-1-1-1

Tuesday

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

10 Hang power cleans (135/95)

Wednesday

Strength:

1 Shoulder Press+3 Presses+Push-5 Press-Push Jerks

5 sets @ 65%, 70%, 75%, 80%, 85% of shoulder press 1 RM

Rest 90 seconds between sets

WOD:

For Time:

In 10 minutes complete the following:

Row 2000 meters

Max rep double unders

Thursday

20 minute AMRAP/REP:

50 Burpees

40 Sit-ups

30 Kettlebell Swings (55/35)

20 Pull-ups

10 Handstand Push-ups

Friday

21-15-9 Rep Rounds For Time

Dead-lift (225/135)

Overhead Squat (135/95)

*use only 1 barbell

Saturday:

In 20 minutes complete as many rounds as possible:

Run 200 meters

7 Ring Muscle-ups

15 Medicine Ball Clean Wall Balls (20/14)

WODs 220306 - 220312

 

WODs 3/6-3/12

Monday:
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

Tuesday:
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 Single Arm DB Overhead Walking Lunges (50/35)
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

Wednesday:
Strength:
Front Squat
5 x 3 reps @ 85% of 1RM
WOD:
4 Rounds For Time
Run 200 Meters
10 Chest to Bar Pull-ups

10 Push Jerks (95/65)

Thursday: from 3/14/2014
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.

Friday:

CrossFit Games Open WOD 22.3

For time: 12 minute time cap

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups 

36 double-unders

18 thrusters (weight 2) 

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Men 95,115,135

Women 65,75,85

Saturday:
"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.