Wednesday 03/04/2015
Strength: Wendler deadlift
WOD: for time
21 deadlift, 8 ring dips
15 deadlift, 8 ring dips
9 deadlift, 8 ring dip
15 deadlift, 8 ring dip
21 deadlift, 8 ring dip
185/115
Tuesday 02/03/2015
Resting up top? You know who you are.
Strength: Wendler shoulder press
WOD: 5 rounds
10 chest to bar pullups
15 box jumps 24″/20″
10 kettlebell swings 70/53
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Great job to all who registered in this years Crossfit Open.
We hope to see more next year. Keep up the good work!
Monday 03/02/2015
Happy Birthday Julio!
Strength: Wendler squat
WOD: I love burpees
32 burpees
2 prowlers (no weight)
28 toes to bar
19 power cleans 155/95
83 air squats
32 burpees
Friday 02/27/2015
WOD: 15.1 & 15.1a
15.1
9 minute AMRAP
15 toes to bar
10 deadlift 115/75
5 snatch 115/75
15.1a
1 rep max clean & jerk
6 minute cap
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Scaled or Lv2
9 minute AMRAP
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed
then 15.1a
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As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.
The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.
Thursday 02/26/2015
Strength: Wendler deadlift
Partner WOD: for time
800m run together
3,000m row switching every 500m
while your partner holds barbell in hands 185/125
you can only row while partner
is holding the bar.
185/125
Wednesday 02/25/2015
Strength: Wendler shoulder press
WOD: 14.1
10 minute AMRAP
30 double unders
15 snatches 75/55
Tuesday 02/24/2015
It’s you against the bar.
Strength: Wendler back squat. In between sets, work on your toes to bar skill.
To to get a smooth set of 5.
WOD: for time
30 back squats
25 box jumps
20 front squats
15 lunges
10 overhead squats
***EMOM of 3 kettlebell swings 70/53***
bar weight 115/75
Monday 02/23/2015
Strength: Bench press. In 4-6 sets, find a heavy, but doable 3 rep bench press. You will partner up with someone else and do a 7 minute EMOM of 3 bench press at that weight. Take turns and help eachother change weight. One will go on the minute and the other on the 30 second mark.
WOD: 21, 15, 9 with 400m run after each round
floor press
power clean
115/75
EX. 21 floor press, 21 power clean, 400m run…..15 FP, 15 PC, 400m run….9, 9, 400m run.
Friday 02/20/2015
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.
Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
WOD: “Jack”
20 minute AMRAP
10 push press 115/85
10 kettlebell swings 53/35
10 box jumps 24″/20″
Thursday 02/19/2015
Strength: Wendler squat
WOD: for time
4 towers
100 air squats
3 towers
75 sit ups
2 towers
50 wall balls 20/14
1 tower
25 toes to bar