Jan. 31, 2015

Main – CrossFit

GYM OPEN FROM 10-11:30 TODAY. COME AFTER YOUR WORKOUT AND SUPPORT YOUR DRAGONFIRE TEAM MEMBERS!

Hang Clean (1) Alternating EMOM for 10:00-)

3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week)

8 Burpee Box Jumps 24/20″

Metcon (Time)

18-15-12-9-6-3-1 of:

Thrusters 95/65#

Bar-Facing Burpees

Jan. 29, 2015

Main – CrossFit

Deadlift (Alternating EMOM for 10)

begin at 50% of 1RM and add load with each set

10 Box Jump Overs 24/20″

Front Squat (see %’s)

1X5@55%, 1X5@65%, 1X5@70%, 2X3@75%, 1X5@70%

Metcon (Time)

100 Cal Airdyne

Every 3 min complete 10 Ring Dips- starting at 0

Jan. 28, 2015

Main – CrossFit

Snatch (see below)

Every 1:30 for 6:00-

5 Snatches (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*

*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.

Metcon (AMRAP – Reps)

3:00 AMRAP of:

Clean & Jerks (anyhow) 165/110#

EMOM (including 0:00) perform 15 Double-Unders before starting Clean & Jerks.

rest then do next wod

Metcon (AMRAP – Reps)

3:00 AMRAP of:

Snatches (anyhow) A: 135/95# B:115/75

EMOM (including 0:00) perform 15 Double-Unders before starting Snatches.

Jan. 27, 2015

Main – CrossFit

Power Clean and Jerk (emom 7- 3 t&g pc+pj)

1+1 Power Clean + Jerk
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete. When 3 reps are no longer possible subtract weight and complete the remainder of the EMOM.

Back Squat (1a) see %’s)

4) Back Squat (based on 1rm squat) – 1×5@65%, 1×5@70%, 1×5@75%, 1×3@80%, 1×5@75% – rest exactly 90 seconds

Handstand Push-ups (1b) 4XME Strict + ME Kipping UB HSPU )

Metcon (Time)

Row 30 Calories

50 Thrusters 65/45#

40 C2B Pull-ups

*Do not strategize Thrusters. Do as many as possible UB, with the goal being all 50 UB.

Jan. 26, 2015

Main – CrossFit

Power Snatch (emom 7 -5 power snatches)

*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract weight and complete the remainder of the EMOM.

Overhead Squat (1a) 4×3 OHS,rest EXACTLY 60 seconds)

Toes-To-Bar (1b) 4XME UB TTB – rest EXACTLY 60 seconds)

Metcon (Time)

athlete choice:

bike 100 cals

row 100 cals

Jan. 24 2015

Main – CrossFit

Carse (Time)

For Time:

21-18-15-12-9-6-3

Clean, 95#

Double-Unders

Deadlift, 185#

Box Jumps, 24″

Begin each round with a 50 meter Bear crawl.
Girls weight will be

65# Clean

20″ box jumps

135# Deadlift

Hero WOD

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

01-23-15 Friday Funday!

Main – CrossFit

Metcon (AMRAP – Reps)

3 min AMRAP

200m run

Max effort pullups in remaining time

rest 1 min

3 min AMRAP

200m run

Max effort KB Snatches 53/35 (switch as needed)

rest 1 min

3 min AMRAP

run 200m

max effort burpees

rest 1 min

3 min AMRAP

run 200m

max effort

power cleans 115/75

Jan 22, 2015

Main – CrossFit

Hang Snatch (alt emom 8)

1) Alternating EMOM for 14:00-

5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set

30 Double-Unders- if you are good at du’s then do sets ub which means if you miss rep 25 then start over for ub 30

Front Squat (see below + jerk)

Front Squat (Based on 1RM Clean) + Jerks:

1X5+3@55%, 1X5+3@65%, 1X5+2@70%, 1X3+1@75%, 1X5+2@70% – rest 2:00 or more if Jerk misses occur

if this is too tough you may re-rack then take out for jerk with a rest- just get both parts done 🙂

Metcon (AMRAP – Reps)

8:00 AMRAP of:

11 OHS 115/75#

9 CTB or 5 mu’s if you have them either is rx

Rest 1:00 after then AMRAP 2mins:

2 mins me deads

a. 275/185 b. 225/155 or c: heavy for you but doable with good form

write amount done in comments

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