Monday 1.19.15 WOD
Dynamic Effort Upper Strength Power Jerk (6×3 @ 75% 1RM) WOD “Satanic Panic” 3 Rounds 250m Row 10 KB Snatches, alternating (55,35) 20 Wall Balls, unbroken (20,14) –5min rest– 21-15-9 Hang Squat Cleans (95,65) T2B **Score time of each workout Extra Credit 100 sit ups with feet anchored
Sunday 1.18.15 W.O.D.
Mobility 3min Sink Stretch 2min Couch Stretch – each side Gymnastics 10min Pistol Practice WOD Row 500m 25 Dubs, unbroken (x3) 20 GHD Sit Ups 15 Lunges, farmers carry KBs 55,35 (L+R=1) 10 Deadlifts (225,155) Row 500m 10 Deadlifts 15 Lunges 20 GHD Sit Ups 25 Dubs, unbroken Row 500m Extra Credit Accumulate 3min in […]
Saturday 1.17.15 WOD
WOD “Captain Crunch” Teams of 2 AMRAP 20: 30 Burpee Bar Hops 30 C2B 30 Power Cleans ** Power Clean weight increases each round. Round 1 – 135, 95 Round 2 – 155, 105 Round 3 – 185, 135 Round 4 – 205, 145 Round 5 – AMRAP at 225, 155 **CFNE partner benchmark WOD […]
Friday 1.16.15 WOD
Max Effort Upper Strength Shoulder Press (1RM – Strict Press with earthquake bar) Max weight + KBs hanging from bands Women: micro bands + 15# KBs Men: micro band + 25# KBs WOD “Legless” 2013 CrossFit Games Friday Night Event For Time: 27 Thrusters (95,65) 4 Legless Rope Climbs 21 Thrusters 3 Legless Rope Climbs 15 […]
Thursday 1.15.15 WOD
Dynamic Effort Lower Strength Box Squats (6×2 @ 85% 1RM) WOD “YOLO V2” 5 Rounds 5 Snatch Grip Deadlifts (115, 75) 5 Hang Power Snatches (115, 75) 5 OHS (115, 75) 5 K2E + T2B **17min Time Cap **Rest as needed between rounds **Score time of longest round **Rx = all standards and weights met + all rounds […]
Wednesday 1.14.15 WOD
Skill Work 5min Headstand to Unilateral Unloading Practice WOD CrossFit.com 110322 For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings (70,35) 40 Pull-ups 30 Handstand push-ups **25min time cap Extra Credit 3×30 partner leg throws **10 left, 10 right, 10 middle Announcements Saturday, 1.17.15 – Happy Hour and Auction
TUESDAY 1.13.15 WOD
Dynamic Effort Upper Strength Power Jerk (6×3 @ 70% 1RM ) WOD “YOLO” 5 Rounds 5 Power Cleans (135,95) 4 Front Squats 3 Push Jerks 2 Bar Muscle Ups **1min Rest, mandatory at the end of each round **Score your slowest round **20min time cap Extra Credit 3×20 Ab Fall Outs http://conjugatefitness.wistia.com/medias/pbdskvq268 Announcement Saturday, 1.17.15 – […]
Monday 1.12.15 WOD
Max Effort Lower Strength Front Squat (3RM) WOD “Christine” 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ Extra Credit 4min Superman hold for max time Complete 20 sit ups every time you break
Sunday 1.11.15 WOD
Explosive Strength Strength Snatch Complex (Hip Squat Snatch + Hang Squat Snatch) **Work to a heavy, no misses allowed **Focus is on opening hips and pulling under bar WOD Last completed 10.3.14 EMOM for 15min Min 1: 7 Cleans Min 2: 7 Split Jerks Min 3: 45sec Hollow Rocks **Repeat rounds until the 15min is complete […]
Saturday 1.10.14 WOD
“The Donger” Teams of 3 EMOM for 24min 1. 2 Rope Climbs 2. 25 MB Sit Ups (14,10) 3. Max Calorie Row **Score total calories rowed for your team Extra Credit Have a Great Weekend!
