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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WOD 3/11/15

Snatch Grip RDL: 3 x 8 Hollow Body Rocks: 3 x 1:00 Then… AMRAP 12 Minutes 3 Muscle-ups 6 Deadlifts, 275/205 9 Box Jumps, 24/20 The Terminator doing Muscle-ups

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WOD 3/10/15

Push Jerk 3-3-3 Then….. 21-15-9 Power Clean 155/113 HSPU Happy birthday to Rob H (Steak and Eggs)!!  

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WOD 3/9/15

Back Squats: Week 8 Deload 1 x 60% 2 x 65% 3 x 70% With each percentage for squats superset 10 depth jumps (total of 30). Emphasizing loading the body in a good landing position,  knees and hips bent with arms extended. 30 – 20 – 10 Toes thru Rings KB swings 53/35 Push-ups Congratulations

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WOD 3/8/15

10am: Olympic LIfting 11am: Endurance 12 min AMRAP 10 Thrusters, 75 10 Burpees over bar –—-5 min break—— 12 Min AMRAP 400m Row 50 Double Unders What are you doing to achieve those 2015 Goals?

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WOD 3/7/15

Crossfit Open WOD 15.2 8 am, 9 am, 10 am Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95 /

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