4/1/14

Strength: Back Squat 60%x3, 65%x3, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1

WOD: For Time

400m Run
12 Burpees
400m Run
24 Ab-Mat Sit-ups
400m Run
36 Air Squats
400m Run
48 HR Push-ups

3/31/14

15 Min EMOM 1 Snatch
1st 5 mins@65%, 2nd 5mins @70%, 3rd 5mins @75% if you don’t fail you go up 5% every min up to 21mins or failure.

WOD: “Amanda”

9, 7, 5 reps for time:

Muscle-ups
Snatches 135/95

*If you cannot do a Muscle-up you will do Dips & Chest 2 Bar for each set.

3/29/14

9am Community WOD: Partner “Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*One partner rests and all reps of each exercise are shared equally and must be completed before moving to the next.

10-12pm Open Gym

3/28/14

CrossFit Open Workout 14.5

21-18-15-12-9-6-3 reps for time of:

Thrusters 95/65
Bar Facing Burpees

3/27/14

Skill/Strength: Snatch Progression
PVC-Naked Bar-Light weight

WOD: Buy-in 1000M Row

Then…5 Rounds of

7 Power Snatch 95/65
7 Wall Balls 20/14

Buy Out-100 Du’s

*20 min Time Cap

3/26/14

Skill: Pull-up Progression

WOD: 6 rounds for time

8 Box Jumps 24″/20″
6 Pull-ups
4 Pistols

Afternoon Class Times

Warriors,
Just an FYI, All afternoon classes will be Monday-Thursday at 4:30, 5:30, and 6:30. Friday afternoon classes will be at 4:00 and 5:00.

3/25/14

Strength: Shoulder 2 Overhead 5×5 starting with light weight and working to a weight that you can complete all 5 reps.

WOD: “Double Trouble”

5 Min AMRAP

5 Push Press 115/75
10 Knees to Elbows

Rest 3 mins

5 Min AMRAP

5 Push Jerks 135/95
15 KB Swings 44/24

3/24/14

Strength: 15 Min EMOM 1 Front Squat
1st 5 mins 65%, 2nd 5mins @70%, 3rd 5mins @75% if you don’t fail you go up 5% every min up to 21mins or failure.

WOD: “Dirty Fran”
Complete as many reps as possible in 9 mins.

3 Thrusters 95/65
3 Burpees
6 Thrusters
6 Burpees
9 Thrusters
9 Burpees
12 Thrusters
12 Burpees
15 Thrusters
15 Burpees
18 Thrusters
18 Burpees
21 Thrusters
21 Burpees

3/21/14

CrossFit Games Open 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:

60 Calorie row
50 Toes-to-bars
40 Wall-ball shots, 20/14
30 Cleans, 135/95
20 Muscle-ups