WOD 3/6/15

Bench Press: 2-2-2-2 Wt Strict Pullup: 2-2-2-2 Then… “Wacky Wiser Partner Friday” 10 min Partner ladder Power Snatch, 95/63: ( 3-6-9-12-15….) Target Burpees:  (3-6-9-12-15….) *Both partners do all reps 15.2 is 14.2 Have fun:)          

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WOD 3/4/15 – 5AM Cancelled due to icy conditions

Snatch Grip RDL: 3 x 8 (heavier than last week) Hollow Body Rocks: 3 x 1 minute Then… 10-9-8-7-6-5-4-3-2-1 Push Press, 115/75 SDHP, 70/53 KB *20 DU after each round CFWC Snatches & Jerks came in 2nd overall in the region for 15.1A. Nice work! Keep getting stronger!

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WOD 3/3/15

15 Minutes to a heavy Hang Snatch double Then…. 9-7-5 Ring Muscle Up Hang Snatch 115/83 Some of the lovely CFWC ladies post 15.1 and 15.1A  

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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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