Friday 3/27/2015


Main – CrossFit

Warm-up

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WOD

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#

Thursday 3/26/2015


Main – CrossFit

WOD

Metcon (No Measure)

Open Gym

Wednesday 3/25/2015


Main – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength WOD

Hang Power Snatch

5@50%

5@60%

3@70%

3@80%

3@80%

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

5 Toe to Bars

10 Pistols

15 Push Ups

20 Lunge Steps

Tuesday 3/24/2015


Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength WOD

Clean (10 Min EMOM using Clean Max %)

1 Rep EMOM for 10 Minutes at 80% of 1 rep Clean Max, Full Squat

WOD

Metcon (Time)

4 Rounds

50 KB Swings @53/35

25 Box Jumps @ 24/20

Rest 1 Min Between Rounds

Monday 3/23/2015


Main – CrossFit

Warm-up

(No Measure)

3 Rounds

20 Dubs

10 Push Ups

5 Pull Ups

Push Press (Work to a moderate Load)

WOD

Metcon (Time)

5 Rounds

10 Burpees

10 Thrusters @ 95/65
rx plus at 135/95

Friday 3/20/2015


Main – CrossFit

Warm-up

(No Measure)

400 M Run

5 Rounds of Cindy

Group Stretch

WOD

CrossFit Games Open 15.4 (AMRAP – Reps)

8 minutes of:

3 handstand push-ups

3 cleans

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

185lb/125lb

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.

Thursday 3/19/2015


Main – CrossFit

Metcon (No Measure)

Open Gym, Remember no 7 pm workout, yoga at 730

Wednesday 3/18/2015


Main – CrossFit

Warm-up

(No Measure)

5 Rounds

15 Double Unders

10 Push Ups

5 Toe to Bars

WOD

Blame It (Time)

“Blame it on Corey”

200 Meter Run

25 Burpees

400 Meter Run

50 Sit Ups

600 Meter Run

75 Walking Lunges

800 Meter Run

100 air Squats

600 Meter Run

75 Walking Lunges

400 Meter Run

50 Sit Ups

200 Meter Run

25 Burpees

Rx Plus With a Weight Vest

Tuesday 3/17/2015


Main – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength WOD

Hang Power Snatch

3@50%

3@60%

3@70%

3@75%

3@70%

WOD

Metcon (Time)

800 M Run

50 Box Jumps

25 Power Cleans @135/95

25 Lateral Bar Burpees

Monday3/16/015

Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength WOD

Back Squat

Work up to 80% and perform 6 sets of 2 reps

WOD

Metcon (Time)

3 Rounds for Time

10 Shoulder to Overhead @ 135/95

20 Deadlifts

30 Sit Ups

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