Monthly Archives: March 2014

03/31/14

Strength

Clean + front squat + jerk

2 (2-2-1)

WOD

“Spealler mountain”

3 rounds

10 chest 2 bar

10 front squats (165)

10 burpees

Cash out

3×15 Ab roll-outs

03/30/14

Open gym day!

Come on in between 11:00 am – 1:00 pm tomorrow to work on lifts, skills, try a WOD you might have missed during the week, or give 14.5 a/another shot! Or better yet, bring in a friend for free to show them what CrossFit is all about! See you all there!

03/29/14

CrossFit Games Open 14.5

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

03/28/14

WOD

45 minute AMRAP

250 meter row

Rest (1:1)

03/27/14

Strength

Pullups

2-2-2-2-2-2

WOD (25 minute time cap)

10 Burpees

20 Shoulder to Overhead (95/65)

30 Pull up

40 Sit Up

50 Push Up

40 Sit Up

30 Pull up

20 Shoulder to Overhead (95/65)

10 Burpees

03/26/14

3 – 10 minute EMOM’s

1) 3 rep back squat

2) 3 rep strict press

3) 3 rep deadlift

WOD

5 minute AMRAP

Burpee box jumps (24/20)

03/25/14

Strength/skill

Overhead squats

10-10-10

WOD

“Rowing Nancy”

5 rounds for time

400 meter row

15 overhead squats (95/65)

03/24/14

CrossFit Main Site

“Jack”

Complete as many rounds as possible in 20 minutes of:

115/85 pound Push press, 10 reps

10 KB Swings, 53#/35#

10 Box jumps, 24/20 inch box

Please note that tomorrow’s 6:30 pm class will be a/another opportunity to compete 14.4!

03/23/14

Open gym day!

Come on in between 11:00 am – 1:00 pm tomorrow to work on lifts, skills, try a WOD you might have missed during the week, or give 14.4 a/another shot! Or better yet, bring in a friend for free to show them what CrossFit is all about! See you all there!

03/22/14

Open Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots, 20#/14#. to 10/9-foot target

30 cleans, 135/95lb.

20 ring muscle-ups

See everyone at noon tomorrow! Please note that our 11am class is cancelled as noted below.