Thursday 3.24.16 WOD
Dynamic Effort Upper Strength Muscle Snatch (16×1 @ 75%) WOD “Taste The Rainbow” 21-15-9 STOH (135,95,115,75) Push Ups T2B $ Out 3min continuous Superman Hold/Roll To Hollow Rock
Wednesday 3.23.16 WOD
Competition Day WOD “Gather Round The Good Stuff” In 40min Complete: 1000m Row 75 MB Cleans (20,14,14,12) –5min Rest– 200 Dubs (x3) 75 Pull Ups –5min Rest– 50 Burpees 50 DB Snatches (70,55,60,45) –5min Rest– 50 Thrusters (95,65,85,55) 25 Pistols **Score total reps completed, time in comments if completed **5min rest is mandatory $ Out 3×8 […]
Tuesday 3.22.16 WOD
Dynamic Effort Lower Strength Hang Squat Snatch (16×1 @ 75%) WOD “Your Way Right Away!” 15Min AMRAP 20/18 Cal Assault 40 Dubs (x3) 20 Sit Ups $ Out 4x90sec Plank **30sec each, middle, left, right
Monday 3.21.16 WOD
Max Effort Upper Strength Floor Press (1RM) WOD “Delightfully Tacky, Yet Unrefined” In 12min Complete: 15 Snatches (135,95,115,75) 30 C2B (Pull Ups) 15 Snatches $ Out 6x10sec. V-Up Stactic Hold
Sunday 3.20.16 WOD
Competition Day WOD 0:00-15:00min “Jackie” For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups **Attempt a PR! 15:00-40:00 30 Bear Complexes (115,75,95,65) **BC: Everytime you drop the bar complete; 3 burpees + 6 T2B (K2E) + 9 Wall Balls (20,14) **BC=Cluster + BS + BNP 40:00-50:00 Snatch (1RM) $ Out 3×15 V-Up with PVC overhead […]
Saturday 3.19.16 WOD
Partner Up! WOD “Curley Boo Johnson” 50-40-30-20-10 Bench Press (Rx+ = 3/4BW,Rx=1/2BW) Cals on Assault Bike KB Swings (70,55,55,35) **25min time cap **One works, One rest $ Out Have a great weekend!
Friday 3.18.16 WOD
CrossFit Open 16.4 Friday Night Lights starting at 5:30pm – Ardmore Max Effort Upper Strength Push Press (1RM, less than 10reps past 50%) WOD “Meadowlark Lemon” 50-40-30-20-10 Row for Cals **3min rest between each set, score total time including rest $ Out Find a 8RM OH Barbell Sit Up with Feet Anchored
Thursday 3.17.16 WOD
Dynamic Effort Lower Strength Hang Squat Snatch (12×2 @ 70%) WOD Happy St. Patricks Day! “Lucky Charms” 200m Run 17 Deadlifts (225,135) 17 Burpees Bar Hops 200m Run 17 Front Squats (135,95) 17 Burpess Bar Hops 200m Run 17 OHS (95,65) 17 Burpees Bar Hops 200m Run **15min time cap $ Out 3×20 Barbell Side […]
Wednesday 3.16.16 WOD
Competition Day WOD “Mandofun” –0:00-5:00– 21 Thrusters (95,65,75,55) 21 Pull Ups –0:00-5:00– 21 Deadlifts (225,155,185,135) 21 Burpees Over The Bar –0:00-5:00– 9 MUs (C2B) 9 Snatches (135,95,115,75) –0:00-5:00– 15 Thrusters 15 Pull Ups –0:00-5:00– 15 Deadlifts 15 Burpees Over The Bar –0:00-5:00– 9 MUs (C2B) 9 Snatches **Score the time of each segment $ Out […]
Tuesday 3.15.16 WOD
Dynamic Effort Upper Strength Muscle Snatch (12×2 @ 70%) **5min to get to 70%, then complete as group every 40sec. WOD “Grunt By Association” In 12min Complete: “Grace” 30 Clean & Jerks (135,95,115,75) –Then– 30 C2B (Rx=Pull Ups) –Then– “Grace” 30 Clean and Jerks **Score time of completion + 1 second for every rep not […]
