WOD 3/1/15

9 am- Open Gym/Open WOD 15.1 10 am- Open Gym and Olympic Lifting Class 11 am- Endurance WOD (No Open Gym) Cash In: 50 Double Unders 45-30-15 Wall Ball 20/14 KB Swings 53/35 Burpees Cash Out: 50 Double Unders Don’t forget, Open WOD 15.1 and 15.1A scores are due Monday night at 8pm.  Sign up

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WOD 2/28/15

  The Crossfit Open 15.1 WOD RX Version, including RX Masters up to age 54 With a 15 Minute Running Clock AMRAP 9 Minutes 15 Toes to Bar 10 Deadlifts 115/73 5 Snatches Minutes 9:00-15:00 Max Clean and Jerk Scaled/Masters 54+/Teens Version Weight is 85/55 Sign up for the open at Games.Crossfit.Com  

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WOD 2/27/15

Bench Press: 4 x 2 Weight Strict Pullup: 4 x 2 Then… “Wacky Wiser Partner Friday” 18 min AMRAP: For Max Reps 0:00 – 8:00: Row for Calories 8:01 – 14:00: Alternating Target Burpees 14:01 – 18:00: Max Double Unders 15.1 Open WOD Friday: 6pm Saturday: Workout of the Day        

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WOD 2/26/15

Front Squats: week 6 1 x 3 @ 80% 2 x 3 @ 85% 3 x 3 @ 90% use new estimated 1rm from last week Then: 8 Min Ladder: 3 Thrusters (95/65) 3 Chest to bar Pull-ups 6 Thrusters (95/65) 6 Chest to bar Pull-ups 9 Thrusters (95/65) 9 Chest to bar Pull-ups 12

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WOD 2/25/15

Snatch Grip RDL: 3 x 8 Front Plank: 3 X Max Effort Then… “Isabel Meets Grace” 15 Snatches, 135/93 15 Clean & Jerks, 135/93 15.1  ANNOUNCEMENT: THURSDAY 8PM GAMES.CROSSFIT.COM        

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WOD 2/24/15

15 Minutes to work up to a heavy snatch single Then….. AMRAP 8 Minutes Burpee Bar Muscle Ups OR 8 Minutes of Burpee Pullups   Ashley (Cliff) getting set up to snatch  

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WOD 2/21/15

Split Jerk: 2-2-2 Then…. 8 min AMRAP: 4 Front Rack Walking Lunges, 135/93 (ALT) 6 Shoulder 2 OH 8 C2B Pullups 2014 Regionals Team. Who will make the team this year?

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2015 CrossFit Open

The 2015 Crossfit Open officially begins Thursday evening Feb 26th. We will be offering these workouts Friday evening at 6pm, Saturday’s at 8am, 9am, 10am, Sunday and Monday in open gym time. Click  HERE to sign up.

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WOD 2/20/15

Bench Press: 3 x 3 Weighted Pull-up: 3 x 3 then.. “Wacky Wiser Partner Friday” 16 Min Partner AMRAP: 2 Alt Rope Climbs, 15′ 12 Alt Power Snatches, 135/93 18 Planking Burpees K-Storm In the bottom                

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WOD 2/19/15

Front Squat Increase 1 rep max by 5 to 10 lbs and recalculate. ALLOW 20-25 MIN 1×5 @ 75% 2×5 @ 80% 3×5 @ 85%   Then: 5 Rounds of 5 Power cleans (155/105#) 10 Toes to bar 15 Wall balls 20/15# *15 Min Cap Post Loads and Times to Zen and Comments:    

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WOD 2/18/15

RDL: 3 x 8 L-Sits: 3 x Max Effort Then… For Time: 175 Double Unders 50 Pistols, alt 25 Hang Cleans, 195/133  

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