Saturday 2.28.15 WOD
Partner Up! WOD “Rowdy Roddy Piper” Teams of 2 5min AMRAP Clean + Hang Clean (135,95) –3min Rest– 10min AMRAP 10 Cal Row 10 Pull Ups 10 Burpees 10 Wall Balls (20,14) –3min Rest– 5min AMRAP Bear Complex (135,95) **CL+FS+PP+BS+BNP **Score total reps of each individual AMRAP Extra Credit Have a great weekend!
Friday 2.27.15 WOD
15.1 Top Score = $100 Lululemon Apparel WOD #1 “CrossFit Games Open 15.1” 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# Scaled 85,55 Masters Age 55+ 85,55 Masters Age 55+ Scaled 65,45 Teens 85,55 Teens Scaled 65,45 WOD#2 “CrossFit Games Open 15.1A “ 6-Minutes to Establish: […]
Thursday 2.26.15 WOD
Dynamic Effort Lower Strength Front Box Squat (12×2 @ 80% 1RM) WOD “Redneck Riviera” 12min AMRAP 1 Rope Climb 2 Deadlifts (135,95) 3 Squat Cleans (135,95) 4 HSPU Extra Credit 100 Reverse Hypers **In as few sets as possible, go light
Wednesday 2.25.15 WOD
Gymnastics 3x Pause pull up ladder **pull up chin over bar pause 1 sec, pull up chin over bar 2 sec…. Keep going adding a second to the pause for as many pull ups as possible **Score total pull ups in 3 attempts WOD #2 “Karma” 1000m Row –Then– 21 -15 -9 Burpee Box Jumps […]
Tuesday 2.24.15 WOD
Dynamic Effort Upper Strength Clean Blocks (4×2 @ 80% from blocks, bar above knee. Full Squat) Strength Snatch Blocks (4×2 @ 80% from blocks, bar above knee. Full Squat) WOD “Rebel Yell” 12min AMRAP 2 Snatches (135,95) 20 Dubs (x2) 4 Snatches 20 Dubs 6 Snatches 20 Dubs 8 Snatches 20 Dubs 10 Snatches ….. **Score total […]
Monday 2.23.15 WOD
Max Effort Lower Strength No Feet, No Hook, Clean (1RM – less than 10 reps after 50%) Full Squat Clean Feet can not move throughout movement No Hook Grip WOD Tabata This! KB Swings (55,35) Sit Ups Power Cleans (75,55) Burpee Pull Ups **8 Rounds of 20 sec. on 10 sec off at each movement **Score […]
Sunday 2.22.15 WOD
Explosive Strength Strength Snatch Complex (9x Sn Pull + 2 High Pull from Hang + Hang Snatch ) **Full Squat Snatch **Build to a heavy complex, no misses WOD CrossFit Games Open 14.4 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups Extra Credit 100 […]
Saturday 2.21.15 WOD
WOD Partner Up! “The Burning” P1 20 HSPU P2 7 Legless Rope Climbs P1 7 Legless Rope Climbs P2 20 HSPUs –Then– 40 Deadlifts (135,95) –Then– 40 Hang Squat Cleans (135,95) –Then– 40 Lunges (135,95) (L+R=2) Extra Credit Have a great weekend!
Friday 2.20.15 WOD
Dynamic Effort Lower Strength Front Box Squat (6×3 @ 75% 1RM) **If you do not have front box squat numbers work at 65% 1RM front squat WOD “Flirting with disaster” 3min AMRAP 12 Thrusters (95,65) 12 Pull Ups –3min Rest– 3min AMRAP 9 Thrusters 9 Pull Ups –3min Rest– 3min AMRAP 6 Thrusters 6 Pull Ups […]
Thursday 2.19.15 WOD
Max Effort Upper Strength 30 Strict Pull Ups (Time) **Last completed on 10.14.14 WOD #1 10min AMRAP 100m Farmers Carry (70/70,55/55) 10 Sit Ups **Score total rounds + Reps, 100m = 1rep — 3min Rest to WOD #2 — WOD #2 7min AMRAP 20 KB Swings (70,55) 20 Dubs (x3) 30 KB Swings (55,45) 30 Dubs […]
