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tuesday 3/31/15

3/31/2015

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STRENGTH
   Front Squats   10 @ 40%-50% of 1RM
                              7 @ 70% of 1RM
                              2x5 @ 80% of 1RM
                              2x3@ 85%-90% of 1RM

WOD 1: Annie
   Double Unders
   Sit ups

50, 40, 30, 20, 10
(12 Minute Time Cap)


WOD 2
   Hand Release Push Ups
   Box Jumps (24/20)
5 Minute AMRAP
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Monday 3/30/15

3/30/2015

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STRENGTH 
PULL UPS..... Weighted, Strict or Jumping... (NO BANDS)
          10 - 7 - 7 - 5 - 5 - 3 


WOD
   1 Power Clean
   1 Push Press
   1 Push Jerk
   1 Split Jerk


7 Rounds..... NOT FOR TIME.... Add weight EVERY Round 
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friday 3/27/2015

3/27/2015

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WOD - OPEN 15.5
   27 Calorie Row 
   27 Thrusters (95/65)
   21 Calorie Row
   21 Thrusters
   15 Calorie Row
   15 Thrusters
   9 Calorie Row 
   9 Thrusters
For TIME
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Thursday 3/26/15

3/25/2015

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STRENGTH 
   OH Squats
      10 @ 40% of 1 RM 
      2 x 7 @ 60% of 1 RM
      2 x 5 @ 70% of 1 RM 
      1 X 3 @ 80% of 1 RM


WOD
   400 Meter RUN or 500 Meter ROW
   10 KB Snatches Ea Hand (35/26)
   2 Rope Climbs
3 ROUNDS
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wednesday 3/25/15

3/25/2015

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STRENGTH
   Stiff Leg Deadlift  
      1x10 @ 40% of DL 1RM
      5x5 @ 75-80% of DL 1RM


WOD
   20 T2B
   10 Power Snatches (95/65)
   50 D/U's (Scale with 150 Singles)
4 Rounds
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Tuesday 3/24/2015

3/24/2015

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STRENGTH
   Back Squats 1x10 @ 40% - 50% of 1RM
                         2x7 @ 70% of 1RM
                         2x5 @ 80% of 1RM
                         2x3 @ 85% of 1RM


BUDDY WOD
   Partner 1 : Row for Max Calories for 1:00
               while
   Partner 2 : Alternates between 1:00 of KB Swings (53/35) and Burpees.. (3 rounds of Burpees and 3 rounds of KB Swings)
Switch off the rower every minute with a 30 second rest between rounds for 6 ROUNDS


SCORE = Total calories Rowed + Total Burpees + Total KB Swings.
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monday 3/23/2015

3/23/2015

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STRENGTH 
   BENCH 
      1x10 @ 50% 1 RM
      2x7 @ 70% 1 RM
      2x5 @ 80% 1RM
      2x3 @ 85% 1RM


WOD
   10 STRICT Pull Ups
   20 Hand Release Push Ups
   30 Box Jumps (24"/20")
   40 Squats
3 Rounds
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friday 3/20/15 - Crossfit open 15.4

3/20/2015

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Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

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

Men clean 185 lb.
Women clean 125 lb.




SCALED OPTION
Complete as many reps as possible in 8 minutes of:
   10 Push Press (95/65)
   10 Cleans (115/75)

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Thursday 3/19/15

3/19/2015

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STRENGTH
   Bent Over Rows  5 X 5


WOD
   16 Switch Stance Squats
   16 Burpees
   16 Sit Ups
14 Minute AMRAP


CASH OUT
   1:00 AMRAP of KB Swings
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wednesday 3/18/15

3/18/2015

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WOD - With a Partner 
   1 Cycle = 1 Deadlift
                   1 Hang Power Clean
                   1 Push Press
One Partner will go through 3 Cycles at (135/95) and then the other Partner will go through 3 Cycles to complete a ROUND.  


25 MINUTE AMRAP


Cash Out:  3 Rope Climbs or 9 Floor Pulls.
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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
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  • Drop Ins
  • Contact US