Monthly Archives: March 2015

3/31/15

 

Well… The Open is over. Some of you are really happy, some of you are crazy fired up for next year already. All we know is that you all did such an amazing job all through the 5 weeks! We couldn’t be more proud of you all

 

Strength

Strict Press

 

WOD

4 Rounds

20 Box Jumps

20 Kettlebell Swings

20 Burpees

20 Double Unders

20 Sit-ups

Saturday the best day Partner WOD

 

*We will be having class at 11am only. Starting at 12 we will be running heats of 15.5*

 

WOD

100 Box Jumps

90 Med Ball Sit Ups

80 Double Unders

70 Goblet Squats

60 Push Ups

50 Wall Balls

40 Kettlebell Swings

30 Pull Ups

20 Ring Dips

10 Burpees

 

Share all work evenly (Except burpees. Cause burpees)

 

Only one person works at a time

3/27/15

Open workout 15.5 (for time)

27-21-15-9

Row (calories)

Thrusters (65/95)

 

http://games.crossfit.com/workouts/the-open

 

3/26/15

 

Mobility session

Skill:

Rowing (yes,  rowing!)

 

Partner WOD

10,000M row

3/24/15

 

Skill

Rope Climbs

*wear long pants and or socks

 

WOD

12 Min EMOM

Box jumps

Pull ups

Rest one minute then

21-15-9

Calorie row

Over the rower burpees

3/23/15

 

Strength/Skill

Front Squat

 

WOD

50 Double Unders

40 Power Cleans

30 Thrusters

20 Toes to Bar

10 Burpees

3/21/15

12:00PM -1:00PM will be an opportunity to complete 15.4!

So tomorrow at 11:00AM only:

Saturday the Best Day Partner WOD

 

5 Rounds for Time

20 Deadlift (105/155)

20 Calories Rowing

15 Front Squat (105/155)

15 Sit-ups

 

Each partner must complete all the reps above. Reps are not shared. You can break them up however you and your partner choose.

 

See you guys tomorrow!

3/19/15

 

*please note that our 730pm class will be canceled tomorrow,  however open gym will be available during this time and during regular hours!

Skill/strength

Push Jerk

 

WOD (AMRAP)

3/18/15

Skill/strength

Power clean

 

WOD (for weight(s))

(crossfit.com)

Every min for 5mins

5 Power Cleans @60%

(Rest 1 min)

Then…

Every min for 5mins

3 Power Cleans @70%

(Rest 1 min)

Then…

Every 30 secs for 5mins

1 Power Clean @80%

(Rest 1 min)

Then…

Every min for 5mins

5 Power Cleans @60%

 

3/17/15

 

WOD (for time)

6 rounds

6 over the bar burpees

6 thrusters

 

EMOM (10 minute)

Thrusters

Box jumps