Feb. 28th, 2015

Main – CrossFit

So most of you were able to get the Open wod done yesterday but I can still judge today and tomorrow for those of you who did not get it in. I am so impressed by the awesome scores and C&J numbers that are coming in (especially since they were right after the hard wod). Hung and I are really proud coaches and are thankful that you all like to put in hard work- you are all true athletes and it is great working with you all!

Back Squat (see below)

EMOM for 7:00 (7 total sets):

3 Back Squats – begin at 70% of 1RM and increase load to a heavy, but not maximal, final set

Handstand Walk

1a) 4X1:00 ME Handstand Walk – rest 60 sec.

1b) 4X 30 sec Hollow Hold – rest 60 sec.

Metcon (Time)

4 rounds of:

Row 1k (at roughly 80% of best 1k pace)

25 6″ Target Burpees (all out effort)

Feb. 26, 2015

Main – CrossFit

THE OPEN IS HERE!!! We will be playing the Open 15.1 announcement tonight on the wodify screen at 5pm as Froning and Fraser go head to head right after the wod announcement. The plan is to do the Open wod’s on Friday or Sat. morning every week. If you cannot make those days then let us know so we can try to have a coach available to judge if you are signed up. If you are feeling sassy then you may also do the wod on Thurs. nights after it is announced.

Metcon (Time)

For tonight here are some choices:

run through a round or the movements of the open wod or:

row 500m x 4 rest 1:1 ratio try and keep all sets within 2-3 seconds of each other and go pretty hard on sets- mark fastest time in and then put rest in notes

Feb. 25,2015

Main – CrossFit

Snatch (see below)

1) Every 1:30 for 6:00 (5 total sets)-

3 UB T&G Snatches (full – from floor) – @ 70% of 3rm

Clean and Jerk (see below)

2) Every 2:00 for 8:00 (5 total sets)-

3 UB T&G Clean & Jerks (full – from floor) – @ 70% of 3rm

Metcon (Time)

4 rounds of:

4 Power Snatches 115-135 /75-95#

8 TTB

12 Wall Balls 20/14#

for the snatch- pick a weight according to your current skill level- so if you have been ending t&g sets at F85M125 then do that weight or adjust accordingly (-:

Feb. 24, 2015

Main – CrossFit

Back Squat (1a)

1a) Back Squat (based on 1rm squat): 5×3@80% – rest exactly 90 seconds

Handstand Push-ups (4sets of 4-8 HSPU’s rest 90 seconds)

Metcon (Time)

At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

5 rounds of:

Row 50 Calories

8 OHS 95/65#

6 ctb pu’s or you can sub out other movement in this area is fatigued.

Feb 23, 2015

Main – CrossFit

Power Snatch (see below)

Rest 2:00 exactly between #1 and #2.

1) EMOM for 5:00-

5 Power Snatches*

*Begin at 60% 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. Try to add to last week’s numbers.

2) 1XME UB T&G Power Snatches @ 85% of heaviest weight used for #1.

Overhead Squat (1a 4×3 OHS rest 60 sec- solid reps not iffy!)

Chest-To-Bar Pull-ups (1b) 4X5 UB Kipping C2B)

Metcon (AMRAP – Reps)

10:00 AMRAP of:

5 Power Cleans 115/75#

10 Box-Jumps 24/20″

10 Power Cleans

15 Box-Jumps 24/20″

15 Power Cleans

20 Box-Jumps 24/20″

4 Power Cleans 135/95#

10 Box-Jumps 24/20″

8 Power Cleans

15 Box-Jumps 24/20″

12 Power Cleans

20 Box-Jumps 24/20″

3 Power or full Cleans 155/105#

10 Box-Jumps 24/20″

6 Power or full Cleans

15 Box-Jumps 24/20″

9 Power or full Cleans

20 Box-Jumps 24/20″

You have to jump up to be rx- you may step down

Curt’s WOD

Main – CrossFit

Happy Birthday Liz Williams! We will be doing her dancing Bday WOD next week, so don’t forget your dancing shoes, nanos, and lifting shoes.

Metcon (Time)

Buy in: 2 rope climbs

5 rounds

4 thrusters lunges (1 thruster plus 2 walking lunges) 95/65

8 CTB

25 DU’s (5 push ups each time you break)

Cash out: 25 slam balls

Feb. 19, 2015

Main – CrossFit

3 position snatch (see below)

hip, hang, floor
1) Alternating EMOM for 14:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM. Try to add 5-10# + to last week.

20 Split Jumps (each jump counts 1 rep)

Front Squat (see below)

Paused Front Squat (3 count pause in rock bottom) 1×5@55%, 1×5@65%, 1×3@70%, 2×3@75%, 1×3@70%

Metcon (AMRAP – Reps)

15:00 AMRAP of:

5 Power Cleans 135/95#

10 Burpee Box-Jumps 24/20″

10 Power Cleans 135/95#

20 Burpee Box-Jumps 24/20″

15 Power Cleans 135/95#

30 Burpee Box-Jumps 24/20″

4 Power Cleans 155/105#

10 Burpee Box-Jumps 24/20″

8 Power Cleans 155/105#

20 Burpee Box-Jumps 24/20″

12 Power Cleans 155/105#

30 Burpee Box-Jumps 24/20″

3 Power Cleans 185/120#

10 Burpee Box-Jumps 24/20″

6 Power Cleans 185/120#

20 Burpee Box-Jumps 24/20″

9 Power Cleans 185/120#

30 Burpee Box-Jumps 24/20″

If all reps are finished under 15:00, continue with AMRAP of 9 PC @ 185/120# and 30 BBJ @ 24/20″ for the remainder of 15:00.

« Older Entries