Friday 3.20.15 WOD
Max Effort Lower Strength Front Squat (1RM with 2sec pause) WOD “CrossFit Games 15.4” 8 minutes of: 3 handstand push-ups 3 cleans (185,125) 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 […]
Thursday 3.19.15 WOD
Dynamic Effort Upper Strength Press Complex (@ 75% 1RM strict press + 10#) 3×5 Strict Press 3×5 Push Press 3×5 Power Jerk **If you fail to complete all of the strict press or push press, stop decrease weight by 5# and continue with 3×5 power jerk WOD “Froot Loops” 5 Rounds In 3min Complete 400m Sprint […]
Wednesday 3.18.15 WOD
Explosive Strength Skill Depth Jump for max height (Score height in inches ) **Step off box at knee height WOD Happy 52nd Birthday Curt Nelson! 52 Cal Row 52 Box Jumps (24,20) 52 Push Ups 52 DB Clusters (35,25) 52 Lunges (L+R=2) **20min time cap Extra Credit 3 Rounds 30sec Plank Hold 10sec Rest 30sec Flutter […]
Tuesday 3.17.15 WOD
Dynamic Effort Lower Strength Sumo Deadlift (6×3 Sumo Deadlift @ 60% 1RM + Band Tension ) >300# 1RM green band <300# 1RM blue band WOD “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 […]
Monday 3.16.15 WOD
Max Effort Upper Strength Press Complex 7×1 (x1 Push Press, x 2 Power Jerk, x3 Split Jerk) **Complete the first 2 sets as a warm up 1min apart **Complete the next 5 sets 2min apart, building to a heavy complex WOD “Boo Berry” 15min AMRAP 8 T2B 4 Power Cleans (155,105) 30sec. Rest **Score rounds […]
Sunday 3.15.15 WOD
Gymnastics Bias Gymnastics EMOM for 10min Odds: 10sec. HS Hold on Paralletes or DBs Evens: x1 3sec. Negative HS on Paralletes or DBs WOD “Red Arrow” — Buy In: 800m Run — 10 Rounds 10 K2E 10 Overhead Barbell Lunges (45,35)(L+R=2) — $ Out: 800m Run — **Score time Extra Credit Plank 3 x max […]
Saturday 3.14.15 WOD
WOD Partner Hero WOD “Moon” Teams of 2 25min AMRAP 10 DB Hang Split Snatches Right Arm (55,35) x2 Rope Climbs 10 DB Hang Split Snatches Left Arm (55,35) x2 Rope Climbs **Score total reps **You must alternate feet in the split snatch sets Extra Credit Have a great weekend! U.S. Army Specialist Christopher Moon, […]
Friday 3.13.15 WOD
CrossFit Open 15.3 Inner Box Battle Top Score wins Compete Every Day Apparel WOD “CrossFit Games Open 15.3” 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders
Thursday 3.12.15 WOD
Dynamic Effort Lower Strength Sumo Deadlift (6×3 Sumo Deadlift @ 55% 1RM + Band Tension) >300# 1RM green band <300# 1RM blue band WOD “Black Mamba” In 20min Complete: –800m Run– Then, 10 Front Squats 20 Hang Power Cleans 30 Deadlifts 40 Double unders (x3) **135, 95 across all movements **Score time Extra Credit 100 Sit […]
Wednesday 3.11.15 WOD
Gymnastics Bias Warm-up EMOM for 10min 15 seconds “L” sit/tuck + 10 Supermen WOD “Invisible Woman” 15min AMRAP 1 Man Maker (35,25) 1 Round of “Cindy” 2 Man Makers 1 Rounds of “Cindy” 3 Man Makers 1 Round of “Cindy” 4 Man Makers 1 Round of “Cindy” 5 Man Makers 1 Round of “Cindy”…….. **Continue […]
