WOD 3/22/15

10 am- Olympic Lifting 11 am- Endurance 5 Rounds 400m Run 40 double unders 15 Burpee box jumps 2 Minute rest between rounds

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WOD 3/21/15

15.4 8-minute AMRAP: 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., following same pattern Scale: 8 Min AMRAP 10 Push Press, 95/65 10 Cleans, 115/75 Super Doug and Jane at the 6am rocking

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WOD 3/20/15

Test: 1RM Bench Press Test: 1RM Pullup Then… “Wacky Wiser Partner Friday” 50-40-30-20-10 Power Snatch,  95/63 Toes 2 Bar *Partners can work at the same time, just not on the same movement. 15.4 Friday 6pm Saturday: 8am ,9am, 10am  

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WOD 3/19/15

TEST: 1 RM Front Squat Then: 4 Rounds 30 Double Unders 15 MedBall Cleans (20/15) 10 Dead Lifts 255/175 Post Loads and Times to Comments and Zen:

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WOD 3/18/15

Clean Grip RDL: 3 x 5 Then… 10 minutes of Handstand walk practice Then…. 10-9-8-7-6-5-4-3-2-1 Thruster, 105/63 C2B Pullups Kim and Jenny showing off their St. Paddy’s Day Green #thenorthface#greentights

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WOD 3/17/15

EMOM 7 1 Power Clean 1 Clean 1 Jerk * To be done as a touch and go complex* Then….. 3 Rounds 10 Power Cleans 165/115 10 Shoulder to Overhead 400m Run   Happy birthday to Tyler the Terminator!!

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WOD 3/16/15

TEST: 1 RM Back Squat Then… 5 Rounds 15 Kb Swings, 70/53 15 Burpees Congrats to Jim Coonan who got his 1st Muscle up during 15.3

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WOD 3/15/15

10 am- Olympic Lifting Class/Open Gym 11 am- Endurance 1 Mile Run 50 Pullups 50 Box Jumps 24/20 50 Sit Ups 800m Run 25 Pullups 25 Box Jumps 25 Sit Ups 400m Run 12 Pullups 12 Box Jumps 12 Sit Ups  

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WOD 3/14/15

CrossFit Open Workout  15.3 Rxd Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots, 20-lb. ball to 10 feet 100 double-unders Scaled: (Masters and Non Masters) Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots 200 single-unders Masters Rxd: Complete as many rounds

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WOD 3/13/15

Bench Press: 2-2-2-2 Strict wt Pullup: 2-2-2-2 Then…. Partner AMRAP 15 Minutes 30 Hang Power Cleans, 135/93 200m Med Ball Run, 20/14 6 Rope Climbs 15.3 = MU + Wall Balls+Double Unders    

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WOD 3/12/15

Front Squats: Week 8 Deload 3×3 60% 3×3 65% 3×3 70% Then: 21-15-9 Power Snatch (135/95) Burpee Over Bar Post Loads and Times to Comments and Zen.

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