Friday Open WOD 16.4 3-18-16

WOD

13:00min AMRAP

55 DL (225/135)

55 WB (20/14) 10ft male/ 9ft female

55 cal row

55 HSPU’s

Measure= total reps

Tie break= time done with cal row, elapse time.

  

Teamtwerk Thursday/ St. Patrick’s Day 3-17-16

Skill

1000m row for time

Team WOD

“Rowling”

Classes will be broken into 2 teams, which ever team loses the frame will be penalized with more work. Alternating team mates to rowl! 

1. KBS 25-40

2. Push-ups 25-40

3. Run 200-400m

4. Plate G2OH 25-40

5. Pull-ups 10-25

6. Air Squats 25-40

7. Bear crawls 7-14

8. Sit-ups 25-40

9. Slam balls 25-40

10. Tuck jumps 25-40

We will play as many frames as possible! This will be epic! 

   

Weightlifting Wednesday 3-16-16

Strength

10:00min EMOM

1 Pause Squat Snatch + 1 Snatch Balance

* Increase weight every set

WOD

10:00min AMRAP

8 DL (225/135)

6 Burpees over Bar

15 WB (20/14)

WL

Split Jetk

2-2-1-1-1

Clean Pulls

2-2-2-2-2

  

Tank Top Tuesday 3-15-16

Skill

Ring Row/ Kip/ Pull-up

EMOM- 9min 

WOD

3 RFT

20 T2B

20 WBSU

20 Superman

200m run

Cashout– Group Stretch

  

Motivational Monday 3-14-16

Strength

Thrusters

7-5-3-3-3

Off the rack, increase weight every set. 

WOD

12:00min AMRAP

5 Clusters (135/85)

10 HRPU’s

25 DU’s

Cashout-400m run for time

  

Friday 3-11-16

CrossFit workout 16.3

7min AMRAP

10 Power snatches (75/55)

3 Bar Muscle Ups
Scaling versions will be available.

Details at the box.

  
 

Team Work Thursday 3-10-16

Strength

Bench Press

Find 1 RM

Partner WOD

Partners must complete each task together before moving on.

-400m run + 30 Slam balls

-25 SDHP (95/65) + 7 wall walks

-500m row + 60 DU’s

-30 push-ups + 15 T2B

-15 Thrusters (95/65) + 15 pull-ups

-400m Keg run

  

WeightLifting Wednesday 3-9-16

Strength

Back Squat

3-3-3-3-3

Get to your heaviest 3. Find 60% of that number (last set) and do 7 squat pauses.
WOD

9:00min AMRAP

4 OHS (135/75)

7 Box Jumps (30/24)

9 Burpees
WL

Snatch Pulls

2-2-2-2-2

Hang Cluster

1-1-1-1-1

  

Tanktop Tuesday 3-8-16

Strength

Pull-ups

8-8-8-8-8

Weighted/ Strict/ Assisted/ Ring Rows

WOD

For Time

20 Cal Row

30 S2OH (115/75)

40 Shoot Throughs

50 KBS (62/35)

40 Shoot Throughs

30 Ring Rows

200m Plate Run

  

Move-it Monday 3-7-16

Strength

DL

5-5-5-5-5

Perform last 3 sets @ 85% of 1RM

(Perform 10 strict Close grip Push-ups after each set)

WOD

13:00min AMRAP

The WB will ascend every round by 5, starting at 10.
7 Hang Power Snatches (115/75)

12 Sit-ups

10 WB (20/14)
7 Hang Power Snatches (115/65)

12 Sit-ups

15 WB (20/14)
Etc…

Cashout
– DB Frontal Raises 2×10 + DB ROW 2×10