Archive | March 2014

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14 March WOD

14.3…here we go. MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch […]

13 March WOD

Skill: thruster review (R,B,W) WOD: (R,B,W) Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of: 1RM Split jerk 1,000 meter Row Ring Dips Extra work 5 rounds 10 kb swings (2/1.5/1) 30ft broad jump 10 release push-ups 30ft broad jump

12 March WOD

Skill: wallball, box jump review Strength: 4×5@80% of 1rm deadlift WOD: (R,B) 3 rounds 21 STO (115/105/95/75/65) 27 sit-ups 27 lunge steps 2 rounds 21 STO (95/75/65/55) 27 sit-ups 27 lunge steps

11 March WOD

Skill: 2×10 Alt single leg squat (R), single leg squat practice (B,W) Strength: 9×1 hang snatch WOD: (R) 7 min AMRAP 3 front squats (155/105) 3 HSPU (4″/2″) 6 front squats 6 HSPU 9 9… 1 min rest 3 min AMRAP 50 double unders 50 sit-ups 1 min rest 7 min AMRAP 3 hang cleans […]

10 March WOD

Skill: 2xME muscle ups (R), muscle up practice (B,W) Strength: 1×6@70%, 2×4@75%, 3×2@85%of 1rm FS (R,B,W) WOD: (R) 15 min 1 min 5 clean and jerk (135/95) 1 min 10 deadlift (225/155) 1 min 12 OTBar burpee Then 4 min AMRAP 10 box jump 10 T2B (B) 5 rounds 5 clean and jerk (135/115/105/95/75/65/55) 10 […]

7 March WOD

14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds MEN […]

6 March WOD

Skill/strength: 2×10 OHS (weight that is light and easy) WOD: (R,B,W) Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of: 1RM Deadlift 1,000 meter Row Pull-ups *courtesy crossfit.com

5 March WOD

Skill: 2xME T2B (R), 2×10 T2B (B), T2B/K2E Strength: 6×2 (1 power clean + 1 squat clean) WOD: (R,B,W) 3 rounds 21 Cals on row 21 KB swings (2/1.5/1/?) 21 pullups 21 OTBar burpees 21 STO (95/75/65/55/45) Then (R,B,W) 3 rounds :30 of wallballs :30 seconds of rest

4 March WOD

Skill: 2xME ring dips (R), 2×10 ring dips (B), ring dip practice Strength: 4×3 strict overhead press WOD: (R) 10 9 8 7 6 5 4 3 2 1 1 2 3 4 5 6 7 8 9 10 Thrusters (135/95) Evil wheels Then 21 muscle ups for time (B) 10 9 8 7 6 […]

14.1…in the books!

So proud of everyone and the great job you all did on 14.1. Lots of double unders and snatches later we are getting ready for 14.2. We will do the WOD Friday all day and provide makeup on Saturday, Sunday and Monday. If you have any questions please ask. Let’s keep the momentum going! JC