3/31/14


 

Strength:

Back Squat:

  • Find 5RM
  • 5 @ 95% 5RM
  • 5 @ 90% 5RM
Conditioning:

3 Rounds:

  • ME Unbroken OHS (95/65)
  • 400m Run

*Rest exactly 2 minutes between rounds

3/30/14


 
Open gym today from 10AM-12PM!

3/29/14


 

Conditioning:

It’s the fifth and final week of the 2014 CrossFit Open. 14.5 will be a brutal one!
For Time:
21-18-15-12-9-6-3

  • Thrusters (95/65)
  • Burpees (Bar Facing)

 

3/28/14

Open WOD 14.5 has been announced. We will be completing 14.5 during classes on Saturday. If you are participating in the Open, and are unable to make it Saturday, talk with a coach during class to arrange time to do the work out.
 

Strength:

Deadlift:

  • Find 5 RM
  • 5 @ 95 % 5RM
  • 5 @ 90% 5RM
Conditioning:

“Hellen”
3Rounds of:

  • 400M Run
  • 21KBS (55/35)
  • 12 Pull ups

(16 min cap)

3/27/14


 
 

Strength:

Make up work from earlier this week

Conditioning:

Part 1:
2K partner row (each person must row 1k at a time)
Part 2:
3 Rounds of

  • 1 Min AMRAP of DUs (2 single unders = 1 DU)
  • 1 Min AMRAP of sit ups
  • 1 Min AMRAP of 10m run.

3/26/14

DSC_0171
 

Strength:

Strict Press:

  • Find 5RM
  • 5 @ 95% 5RM
  • 5 @ 90% 5RM
Conditioning:

3 Rounds: (15 cap)

  • 10 HSPU (sub 30 Handstand Hold to scale, or 10 Pike Push Ups)
  • 15 Hang Squat Clean (115/75)
  • 20 Ring Dips (sub Plyo Push Ups)

 

3/25/14

Strength:

A. Snatch Grip Deadlift

  • Find a 5RM
  • 5 @ 95% 5RM
  • 5 @ 90% 5RM

B. Weighted Pull Ups

  • Find a 5RM
  • 5 @ 95% 5RM
  • 5 @ 90% 5RM
Conditioning:

12 min AMRAP:
10-20-30-40-50-….

  • KBS (55/35)
  • Box Jumps (Step Ups) (24/20)

3/24/14

Strength:

In 12 mins:
Back Squat:

  • Find 5 RM (or +5 from last week)
  • 5 @ 95 % 5RM
  • 5 @ 90% 5RM

**2 minutes rest between sets

Conditioning:

In a 2 person team work to complete:

  • 50 Thrusters (95/65)
  • 50 Power Cleans (95/65)
  • 50 STO (95/65)
  • 50 Overhead Squat (95/65)
  • 50 Front Squat (95/65)

**Every minute, on the minute, both team members must complete 5 burpees
***For a team of 3, increase reps to 75 per movement

3/23/14

Open Gym today from 10AM-12PM! Get in 14.4 while you can!

3/22/14

Open WOD 14.4

14 min AMRAP:
Men:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
Women:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups