Tuesday 3/3/2015


Main – CrossFit

Warm-up

(No Measure)

3 Rounds

10 Toe to Bars

20 Push Ups

30 Jumping Jacks

Strength WOD

Split Jerk (Use Clean and Jerk Max for Percentages)

4@60%

4@65%

4@70%

4@75%

4@70%

Alternate Legs

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

30 AbMats

20 Burpees

10 Pull Ups

Monday 3/2/2015

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

WOD

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
Special Request, don’t blame me. Womans RX is 95.

Friday 2 27/2015

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 and Jerk

3@50%

2@60%

1@65%

1@70%

1@75%

WOD

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Thursday 2/26/2015

Main – CrossFit

Open Gym, Use this day to practice any skill work you feel you need. Also, you can still sign up for the crossfit games @ http://games.crossfit.com

Metcon (No Measure)

Open Gym

Wednesday 2/25/2015


Main – CrossFit

Warm-up

()

Strength WOD

Hang Power Clean

3@50%

3@60%

3@70%

3@70%

3@60%

WOD

Metcon (AMRAP – Rounds and Reps)

15 Min Amrap

200 M Run

20 Abmats

20 Wall Balls @20/14

Tuesday 2/24/2015

Main – CrossFit

Strength WOD

Back Squat

5@60%

3@65%

3@70%

3@75%

3@70%

WOD

Metcon (Time)

4 Rounds

30 Double Unders

20 KB Swings @53/35

10 Pull Ups

Monday 2/23/2015

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

Power Snatch/ Overhead Squat Complex

Perform 1 Power Snatch and 2 Overhead Squats to Equal 1 Rep
2@60%

2@65%

2@70%

2@75%

2@70%

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMrap

2 Deadlifts @275/185

6 Box Jumps @24/20

10 Toe 2 Bars
RX Plus @ 315/225

Friday 2/20/2015

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

Back Squat (3 Reps each)

60%

70%

80%

90%

90%

80%

WOD

Bergeron Beep Test (AMRAP – Rounds)

EMOM for as long as possible…

7 Thrusters, 75/55

7 Pull ups

7 Burpees
Capped at 25 Mins. Complete 6-10 Rounds if unable to maintain EMOM pace

Thursday 2/19/2015


Main – CrossFit

Warm-up

(No Measure)

Coaches Choice

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

wednesday 2/18/2015


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

Power Clean

3 Reps @

60%

70%

75%

80%

85%

80%

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Shoulder to Overhead @95/65

10 Push Ups

15 Lateral Bar Jumps
115/80

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