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
Monthly Archives: March 2014
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.