March 31, 2015

Main – CrossFit

(No Measure)

Static Shaping

3x 0:30 on/0:30 off Arch Hold Stomach

3x 0:30 on/0:30 off Hollow Hold on Back

Spend 5 Minutes on Attempted HS Walks for Form

Hang Snatch (A) Snatch @ Hip: 60%x3*4 sets)

Metcon (Time)

Three rounds for time of:

5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups or 10 CTB pullups)

10 Deadlifts (255-275/155-185 lbs)

50 Double-Unders

March 30, 2014

Main – CrossFit

(No Measure)

4×0:20 Box Handstand Hamstring Stretch, at this point you should begin trying to walk your hands closer and closer to the box until you feel a stretch in your shoulders and hamstrings.

Static Shaping

3x Maximum Effort L- Sit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

03/28/15

Main – CrossFit

Metcon (Time)

Chipper

400m Run

30 Slam balls 35/25

20 Squats

200m Run

20 Dead lift 185/135

30 Back squats @ 135/95

400m Run

30 DU’s

20 3 position push up on Slam ball

(left, top, right = 3 push ups)

Open 15.5

Main – CrossFit

LAST OPEN WOD OF THE 2015 SEASON! Go get it crew! I am so proud of all the hard work that everyone has put in and congrats to Jenn B to be the 1st to finish the Open last night! So many PR’s, so much pure awesomeness! Sorry Liz that you had to train so many burpees this season and they didn’t show up for you….hehehe! I guess next week I should celebrate with a fun jump wod! If you are doing the lifting meet in May see me on Monday as I will deviate your training for the next 5 weeks. We are going to be moving into a new cycle here to get ready for the summer so be ready to get your running in the next month 🙂

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Masters 55+ (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

March 25, 2015

Main – CrossFit

Snatch (7 attempts to work to 1 rep heavy for day)

on all 3 of these lifts today you are allowed only 1 miss so warm it up and work up smart

Hang Clean (5 attempts to work to 1 rep heavy for day)

Split Jerk (5 attempts to work to 1 rep heavy for day)

this is from rack or blocks

Metcon (Time)

conversational pace:

25 minutes of cardio of your choice- row, bike, airdyne or run or if you really love burpees you can mix them in with any of above-lol!

March 24, 2015

Main – CrossFit

3 position clean (3 position clean + jerk)

hip, hang floor
Alternating EMOM for 10:00-

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk 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.

10 Jumping Air Squats

Metcon (Time)

Buy in

500m row uphill (put the C2 on a 20″ box)

Then

One round for time

15 deadlift 185/155

15 KTE

15 DU’s (Unbroken for Rx)

15 Cleans 145/105

15 GHD situps

15 DU’s (Unbroken)

15 KB swings 2/1.5 pood

15 TTB

15 DU’s (Unbroken)

March 23, 2015

Main – CrossFit

LOG YOUR OPEN SCORE TODAY ASAP- lots of people have not logged this week and we are almost done…..hang in there!

3 position snatch

hip, hang, floor
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.

8 6″ Target Burpees

Front Squat (1a) 4X3 front squat- work up to heavy set of 3)

Ring Dips (1b) 3X 5-8 ring dips)

Metcon (AMRAP – Reps)

4 rounds of:

50 sec ME Pistols (alternating)

50 sec ME ctb or pullups- both are rx

50 sec ME Box Jump Overs 24/20″

1:00 Rest

stop at 50 secs so you have 10 sec transition time to get to next station

*scale pistols as needed to box or ball

MARCH 21, 2015

Main – CrossFit

Power Snatch (15:00 to establish a 1RM Power Snatch)

Back Squat (work up to a heavy but not maximal set of 3)

Shoot Throughs (4 x 5 work good form)

Metcon (AMRAP – Reps)

WOD. 6 minute AMRAP of:

10 Double Unders

5 Russian KBS (70/53#)

20 Double Unders

10 Russian KBS

30 Double Unders

30 Russian KBS

etc….

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