03.01.14 Saturday

Main – CrossFit

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Metcon (AMRAP – Reps)

Team of 4
20min AMRAP
400m Run (you’re the rabbit)
AMRAP Goblet Squats (53/35#)
AMRAP Med Ball Sit Ups (20/14″)
AMRAP Box Jumps (24/20″)

One person Runs, others (1) at each station. When runner comes in, team rotates. Each person keeps running tabs of their own reps. Team will add all reps up at end for a total rep count

02.28.14 Friday

Main – CrossFit

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STRENGTH: 5 Sets of:
2 power clean + 1 front squat (70% of max Power Clean)

5 Sets of:
Clean & Jerk (50% of Max Power Clean)

Metcon (Time)

EMOM complete 5 wall balls (20/14#)
with remaining time in that minute:
complete max reps ground to overhead anyway (135/95#)
-your time stops when you have completed 50 GTO anyway

20 min cut off, add 1 second for each GTO not completed

QUESTION OF THE DAY: What are your thoughts on the CrossFit Open 14.1 WOD of 10min AMRAP 30DU and 15 Snatches (75/55#)?

02.27.14 Thursday

Main – CrossFit

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Rope Climb

Metcon (Time)

BUY IN: 200m Farmers Carry w/ 1 KB (53/35)
THEN:
2-4-6-8-10-8-6-4-2
KBS (53/35)
Ring Row
T2B
CASH OUT: 200m Farmers Carry w/ 1 KB (53/35)

After Party

3 Rope Climbs

QUESTION OF THE DAY: What’s your prediction for WOD 14.1 of The CrossFit Open?

02.26.14 Wednesday

Main – CrossFit

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Power Clean (3-3-3-3-3)

Work on hips fully extended before start to pull with arms.

Metcon (Time)

15 min time cap. Add 1 sec for each rep not completed.

5 Rounds
10 Burpees
10 KB Snatch (53/35#)
20 DU/ 60 SU

After Party

Plank Holds 30 sec x 4

QUESTION OF THE DAY: If you were told you could have $1mil dollars but you would smell like a fart for five years would you do it?!

02.25.14 Tuesday

Main – CrossFit

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100 DU for Time (Time)

*10min Time Cap, add 1 sec for each rep not completed.
*do not have to be unbroken

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

QUESTION OF THE DAY: No that you have done both, which did you enjoy better (or which sucked less)…Fran or Jackie?

02.24.14 Monday

Main – CrossFit

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Snatch Balance (3-3-3-3-3)

Move up in weight only if stable
Speed under the bar/ lockout

Metcon (No Measure)

10 x 100m Sprint
30 Second rest after last person crosses the line, working on same pace each round

QUESTION OF THE DAY: If you haven’t signed up for the open go to games.crossfit.com and join us!! Whose in?

02.22.14 Saturday

Main – CrossFit

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Metcon (Time)

TEAM OF 2:
PART A
*Accumulate 75 Deadlifts (185/135)/You can only be doing deadlifts while your partner is holding a Handstand
*Run 400 meters together
*75 Synchronized Air Squats
*Run 400 meters together
*Accumulate 75 Jumps Over Your Partner (1 person jumps over the other at the hip while they are holding a push-up position)
*Run 400 meters together
*Give your partner a Top Gun Style High and Low five
PART B:
Immediately Upon Completion of the High/Low Five you have EXACTLY 5 minutes to work up to your Heaviest Deadlift

Deadlift (You have exactly 5 min to find heaviest DL)

This WOD was originally programmed on 11.16.13. Check your score!

REMINDER: Bring $20 CASH if you are registered for the Double Under Workshop tomorrow!

02.21.14 Friday

Main – CrossFit

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Metcon (Time)

3 Rounds for Time:
EMOM 5 Burpees
10 T2B
10 Lunges
10 Ring Dips
10 Box Jumps (24/20″)

REMINDER: We will have our regular class times Saturday – 9am AND 10am.

02.20.14 Thursday

Main – CrossFit

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Metcon (Time)

5 Rounds
5 Unbroken Burpees
10 second rest

Each athlete will use clock to cacluate 10 seconds after each set of 5 Burpees. Time is called on 5th Burpee of 5th Round.

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

After Party

50 Russian Twists with Plate (45/25)

02.19.14 Wednesday

Main – CrossFit

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Back Squat (5-4-3-2-1)

Metcon (Time)

3-6-9-12-15-12-9-6-3
Back Extension (Superman)
Hand Release Pushup
Tuck Jump (knees must pass above hips on jump)

15 DU / 45 SU between each round (8 times)

REMINDER: There are still a few spots open for the 2pm-4pm Double Under Clinic this Saturday 2/22. Sign up in Wodify now!!!