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WHAT'S NEW?

3/30/15


Main – CrossFit

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General Warm up

500m Row

15 Push ups

15 Jumping Air Squats

15 Pullups

10 Box Jumps, 24/20″

3 Position Snatch (10 minute Alt. EMOM, 10 Burpee to plate)

Hitting a Full Squat Snatch from 3 main positions. High hang, Hang, and from the Floor.
*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.

Metcon (AMRAP – Reps)

4 rounds of:

1:00 ME Pistols (alternating)

1:00 ME HS Walk

1:00 ME Box Jump Overs 24/20″

1:00 Rest

**SCALED VERSION**

4 rounds of:

1:00 ME Air Squats

1:00 ME Push Press, 95/65#

1:00 ME Box Jump Overs 24/20″

1:00 Rest

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Partner WOD DAY

Main – CrossFit

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General Warm up

400m Run

PARTNER DODGE BALL 20 MIN TIME CAP

GREEN= 10 PUSHUPS

ORANGE = 10 JUMPING JACKS

RED= 10 BURPEE

PURPLE = 10 AIR SQUATS

YELLOW = 10 SITUPS

**IF YOU AND YOUR PARTNER OUR OUT AT THE SAME TIME IT IS A 200M RUN PENALTY**

PARTNER MIRROR SNATCH (15 min to max out with partner)

You have 15 minutes to each establish a max snatch total, but the only weights that will apply to the score are ones both partners were able to lift.

Metcon (Time)

You’ll See…

-Dave Castro

haha na.

but seriously,

wait.

PARTNER “MURPH”

1 Mile Run

100 Pullups

200 Pushups

300 Air Squats

1 Mile Run

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3/27/15


Main – CrossFit

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General Warm up

20 Calorie Row

25 Air Squats

25 Situps

Thruster (8 minute Alt EMOM Row 7 reps 95/65#, 7 Cal Row)

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 Scaled (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#

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3/25/15


Main – CrossFit

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General Warm up

100 DU’s

50 Situps

10 Box Jumps, 24/20″

10 Front Squats,45/35#

Paused Front Squat (5×3 Wrok to 3RM, 3 second count at bottom)

Metcon (AMRAP – Reps)

4 Rounds of:

1:00 ME Power Clean & Push Jerk (60% of 1RM, increase each round if you feel you can)

1:00 Rest

1:00 Bar Muscle Ups (scale with c2b or pullups)

1:00 Rest

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3/24/15


Main – CrossFit

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General Warm up

400m Run

500m Row

10 Front Squats,45/35#

10 Shoulder Press,45/35#

3 Position Clean + Jerk (10 minute Alt. EMOM, 12 Jumping Air Squats)

*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.

Metcon (Time)

3 rounds of:

40 KB Swings 24/16kg

20 Burpee Box-Jump-Overs 24/20″

Rest 1:00 between each round

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3/23/15


Main – CrossFit

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General Warm up

400m Run

50 DU’s

10 Front Squats,45/35#

10 Push press,45/35#

10 Overhead Squats,45/35#

3 Position Snatch (alternating EMOM for 10 min, 10 burps on a plate)

Hitting a Full Squat Snatch from 3 main positions. High hang, Hang, and from the Floor.

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP of:

400m Run

15 Thrusters 135/95#

15 HSPU (strict if possible)

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3/21/15


Main – CrossFit

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General Warm up

Partner Warm up

2x200m Run- Relay Style (1 goes, switch)

20Pushups to hand slap

20 Situps Med ball pass,20/14#

20 Alternating Wallballs,20/14#

Partner Clean & Jerk Relay (15 minutes to establish a 1RM for Both Partners)

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

5 Pullups

10 Box Jumps,24/20″

15 KB Swings, 24/16kg

20 DU’s

**Each Partner must complete a full round before next partner can start.**

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3/20/15

Main – CrossFit

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General Warm up

500m Row

Dynamic Warm up (No Measure)

Frankenstein’s

20 Jumping Jacks

Lunges

Butt Kickers

High Knees

Caterpillars

Shoulder Rotation

Neck Rotation

Clean (work up to 60-70% of max C&J)

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

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3/18/15


Main – CrossFit

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General Warm up

400m Run

25 Air Squats

25 Jumping JAcks

15 Box Jumps

10 Front Squats,45/35#

**THE WEIGHTLIFTING AND RING DIPS TODAY WILL BE ALTERNATING (I.E. DO 1 SET WEIGHTS, DO 1 SET RING DIPS)

Paused Front Squat (5×3)

(3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec.

Ring Dips ( 4×10 )

if 10 reps UB are too easy add weight, rest 90 sec

Metcon (AMRAP – Reps)

12:00 AMRAP of:

20 Front Squats (no rack) 135/95#

20 Box Jump-Overs 24/20″

15 Front Squats (no rack) 155/105#

20 Box Jump-Overs 24/20″

10 Front Squats (no rack) 175/125#

20 Box Jump-Overs 24/20″

5 Front Squats (no rack) 205/145#

20 Box Jump-Overs 24/20″
If you make it all the way throgh, continue redoing 5 front squats,205/145# and 20 Box Jumps.

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3/17/15

Main – CrossFit

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General Warm up

50 DU’s

25 Situps

15 Front Squats, 45/35#

15 Push Press,45/35#

10 Box Jumps, 24/20″

3 Position Clean (Alternating EMOM for 14 min, 15 Jumping Air Squats)

Full Squat Clean from all 3 main positions of the Clean (high hang, hang, Floor).

Metcon (AMRAP – Reps)

5 rounds of:

:30 ME Power Clean & Push Jerk 135/95#

:30 Rest

:30 ME Double-Unders

:30 Rest

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