Endurance WOD 3/5/17
9 am- Open Gym 10 am- Olympic Lift Class 11 am- Endurance 2 Rounds 50 Double Unders 40 Wall Balls 30 Med Ball Sit Ups 20 Front Squats 10 S2OH *Must row 2000m at some point during workout, can be broken up into 2x1000m rows*
WOD 3/4/17
CrossFit Open Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2
WOD 3/3/17
WWPF – FOR TIME 60 Cal Row 40 Power Snatches, 115/73 15 Synchronized Burpee over bar 60 Cal Row 30 Power Snatches, 135/93 15 Synchronized Burpees over bar 60 Cal Row 20 Power Snatches, 155/103 15 Synchronized Burpees over bar 60 Cal Row 10 Power Snatches, 185/123 15 Synchronized Burpees over
WOD 3/2/17
Power Clean 3-3-3 Then 12 min AMRAP 10 Kettle Bell Swings (53/35) 10 Power Cleans (95/63) 10 Box Jumps (24/20) Post Loads and Times to Zen and Comments:
WOD 3/1/17
Bench Press: 3 RM Weighted Strict Pull-ups: 3 x 5 Then…. 21-15- 9 OHS, 95/63 Toes 2 Bar Order Wednesday before midnight for Sunday Drop off
WOD 2/28/17
3x500m Row (0:00, 5:00, 10:00) Then…. 4 Rounds 400m Run 50 Double Unders 20 Pushups Foose being Foose
WOD 2/27/17
Find a 6 rep max Back Squat then perform 2 sets at 90% 15min AMRAP 10 Pendlay Rows 10 Deadlifts 10 Power Cleans 10 Front Squats 10 Shoulder to Overheads 115/75 try to perform whole sequence without putting the bar down.
WOD 2/26/17
9am Open Gym 10am Oly Class 11am Enduro 4 Rounds: Run 400m Row 400m *Rest 3 minutes between rounds 17.1 has me like…..
WOD 2/25/17
8am- Open WOD and regular class 9 am- Open WOD and regular class 10-12:30- Open Gym Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs
WOD 2/24/16
Push Press: Establish 3RM Then…. WWPF For Time 400m Relay Run 50 Synchronized Wall Ball Shots, 20/14 21 Pullup Relay (partner hangs from bar) 400m Relay Run 40 Synchronized Wall Ball Shots 15 Pullup Relay (partner hangs from bar) 400m Relay Run 30 Synchronized Wall Ball Shots 9 Pullup Relay
WOD 2/23/17
Clean 2-2-2 Then: Annie Full Of Grace 50 Double Unders 50 Situps 10 Clean and Jerks (135/93) 40 Double Unders 40 Situps 8 Clean and Jerks 30 Double Unders 30 Situps 6 Clean and Jerks 20 Double Unders 20 Situps 4 Clean and Jerks 10 Double Unders 10 Situps 2 Clean and