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WOD – Wednesday – 03/25/15

WOD – Wednesday – 03/25/15
A) Shoulder Press / Push Press / Push Jerk
3×2 / 3×2 / 3×2
Do 2 sets of 3 reps for each movement. Increase load each set.
B) For Time:
400m buy in
Then 5 rounds of:
8 Deadlifts 115/75
6 Power Cleans 115/75
8 Pull-ups
20 Double Unders
Cash Out 400m Run

Bootcamp – Wednesday – 03/25/15

A) 2 rounds (NFT)

  • bear crawl around entire cage
  • 15 jumping squats
  • 7 Pull ups (sub ring rows)
  • 3 Burpees

 

B) 7 RFT (deadly 7s!)

  • 7 Heavy KBS (russian)
  • 7 HR push ups
  • 7 Box Jumps (24/20)
  • 7 Pull ups (sub ring rows)

cash out 800m Run   (scale to 400m)

 

Bootcamp – Tuesday – 03/24/15

A) Death by 10m Sprints

(start min 1 with 1 sprint, min 2, 2 sprints, min 3, 3… on until you fall off the ladder.)

max 20 mins

B) 13 min AMRAP:

  • 10 alt KB/DB snatch (35/25)
  • 25 abmat sit ups

WOD – Tuesday – 03/24/15

WOD – Tuesday – 03/24/15

 

A) 2 Rounds NOT For Time:
20 Wallballs
20 Mountain Climbers
B) Back Squat
4 x 12 @ 65-75%
Do 8 alt pistols between sets.
(scale with a pole or perform hawiian squat)
C) AMRAP 12:
5 Power Snatch 95/65
7 OHS 95/65 – Do back squats if unable to perform an Overhead Squat.
200m Run
(RX+ do 135/95) 

D) It’s Party Time…CLICK HERE for details.

Party Time!! Saturday March 28th at 12:00pm

Party Time!! Saturday March 28th at 12:00pm

It’s a BBQ! It’s time to celebrate the end of the CrossFit Open with a little food, fun & spirit.

Join us this Saturday at NOON as we grill some burgers and dogs. We provide the burgers and dogs, you guys bring a dish if you wish, and of course a beverage of choice.

Bootcamp – Monday – 03/23/15

A) EMOM 15: (5 Sets)

  • Min 1: 10 SDHP (not too light)
  • Min 2: 10 HR Push-ups
  • Min 3: 10 Pull-ups or Ring Rows

 

B) AMRAP 14:

  • 9 Wallballs
  • 9 Burpee over Plate (land on other side of plate)
  • 100m Run

WOD – Monday – 03/23/15

WOD – Monday – 03/23/15
A) Clean Pulls – 5 x 3
Increase load each set. Start at 50% of Clean and finish at 100%
Do 5 HSPU, or 8-10 HR Push-ups between each set
B) 3 Rounds Not For Time:
2-4 Muscles ups, or 8-10 C2B pullups, or 10-12 pull-ups or Ring Rows
30-40 Double Unders, or 15 DU attempts
C) AMRAP 8:
8 hang Power Cleans 115/75
8 Burpee Box Jump Overs 24/20

Bootcamp – Friday – 03/20/15

CHIPPER FRIDAY!!

  • 1000m Row*
  • 30 Box Jumps (20″ everybody)
  • 25 Burpees
  • 20 Pull ups
  • 15 HR push ups 10 V-Ups
  • 1000m Run

*Coaches start the class at beginning or end of chipper to accommodate rowers

WOD – Friday – 03/20/15

WOD – Friday – 03/20/15
A) 15.4
8-minute AMRAP:
3 handstand push-ups (scale to push-ups)
3 cleans 185/125
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
B) Front squat    6 x 2 (add weight each set)
Do 50m Farmer carry between sets
C) AMRAP 6:
8 TTB
12 Jumping Split Squats

Bootcamp – Thursday – 03/19/15

A) 3 rounds (NFT)

  • 6 KBS (american) (35/25)
  • 6 HR push ups
  • 4 alt. Turkish Getups (35/25)
  • 20m bear crawl

B) 4 RFT:

  • 400m sandbag run
  • 30 KBS (53/35) A
  • 20 Air Squats

Cookie: 5 sets of:

  • 30 sec plank hold, 30 sec rest,
  • 30 sec superman hold, 30 sec rest
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