--SWOD--
3-3-2-2-1-1
Back Squat
--THE WOD--
"Brace For Impact"
1 min plank hold
20 v-ups
30 Burpee Toes to Bar
20 v- ups
1 min plank hold
For time...
***17 min Cap
Coach Richard
Tuesday, March 31, 2015
Monday, March 30, 2015
03.31.15 Tuesday
--SWOD--
4x10 Strict Pullups
*rest 90 sec between each set
--THE WOD--
3 Rounds
10 Handstand Push-ups
20 Wall Balls (20/14)
30 KBS (53/35)
For time...
Loriana!
Sunday, March 29, 2015
03.30.15 Monday
--SWOD--
3-3-3-3-3
Power Clean
--THE WOD--
8 min amrap
20 Push Press (115/75)
40 Double Unders
The calm before the storm that was 15.5! The open officially closes tomorrow! Don't forget to enter your scores before 5pm.
Thursday, March 26, 2015
03.27.15 Friday
LAST OPEN WOD HAS BEEN ANNOUNCED!!!!! Here's the class version.
--THE WOD--
"15.5 ish"
27 Burpees over bar
27 Thrusters (95/65)
21 Burpees over bar
21 thrusters
15 Burpees over bar
15 Thrusters
9 Burpees over bar
9 thrusters
For time....
**22 min cap
Wednesday, March 25, 2015
03.26.15 Thursday
LAST OPEN WOD WILL BE ANNOUNCED TODAY!!!!
--TEAM WOD--
(TEAMS OF 2)
50 Toes To Bar
400m Partner Run
50 Power Snatch (95/65)
400m Partner Run
50 Plate Overhead Lunges (45/25)
400m Partner Run
50 Overhead Squats
*share the work as needed. One partner works at a time. There is also a 20 minute cap. (With a spin....)
Tuesday, March 24, 2015
03.24.15 Wednesday
--SWOD--
3-3-3-3-3
Front Squat
--THE WOD--
12 min amrap
15 KBS (53/35)
20 Wall Balls (20/14)
25 Sit-ups
Monday, March 23, 2015
03.24.15 Tuesday
--SWOD--
5 sets of:
2 Push Press+ 1 Split Jerk
--THE WOD--
21-15-9
Power Cleans (115/75)
Push Press
Pullups
For time...
Sunday, March 22, 2015
03.23.15 Monday
--SWOD--
4x10-12 Strict Ring Dips
*use weight if needed. Rest 90 sec between
--THE WOD--
5 Rounds
1 min Max Effort Thrusters (95/65)
1 min Max Effort Double Unders
Rest 1 min
*your score is the total amount of reps
Thursday, March 19, 2015
03.20.15 Friday
We will be doing the scaled version of the CrossFit Open WOD 15.4 today! All competing athletes in the open will be doing it SATURDAY @9:30am.
--THE WOD--
"15.4"
8 min amrap
3 pushups
3 cleans (185/125)
6 pushups
3 cleans
9 pushups
3 cleans
12 pushups
6 cleans
15 pushups
6 cleans
18 pushups
6 cleans
Wednesday, March 18, 2015
03.19.15 Thursday
15.4 Gets announced today at 5pm! Tune in at games.crossfit.com!!!
--THE WOD--
(Team of two)
15 min amrap
20 Clean and Jerk (135/95)
20 Box Jump Overs (20")
15 Clean and Jerk
20 Box Jump Overs
10 Clean and Jerk
20 Box Jump overs
5 Clean and Jerk
20 Box Jump Overs
Tuesday, March 17, 2015
03.18.15 Wednesday
--SWOD--
15 min to work up to a 1RM Paused Back Squat
*3 sec in the bottom
--THE WOD--
4 Rounds
15 KBS (53/35)
15 Burpees
For time....
Monday, March 16, 2015
03.17.15 Tuesday
--SWOD--
5x2 Strict Press + 4 Push Press
*work up to a heavy set
--THE WOD--
5 min amrap
5 Chest to Bar Pullups
10 Sumo Deadlift High Pull (95/65)
15 Plate Ground to Overhead (45/25)
Rest 1 min
4 min amrap
5 Chest to Bar Pullups
10 Sumo Deadlift High Pull
15 Plate Ground to Overhead
Rest 1 min
3 min amrap
5 Chest to Bar Pullups
10 Sumo Deadlift High Pull
15 Plate Ground to Overhead
Sunday, March 15, 2015
03.16.15 Monday
--SWOD--
Every 45 sec for 8 Rounds:
5 Handstand Push-ups (strict if you have them)
--THE WOD--
3 Rounds
21 Squats
15 Hand Release Push-ups
9 Power Cleans (155/105)
For time...
Thursday, March 12, 2015
03.13.15 Friday
--NEWS--
•THE CROSSFIT OPEN IS IN FULL SWING
•WE WILL BE DOING THE OPEN WORKOUTS EVERY SATURDAY FROM 9:30AM-11:30AM. WE ENCOURAGE ALL ATHLETES PARTICIPATING TO COME DO THE WODS THEN. IF YOU ARE NOT PARTICIPATING WE STILL ENCOURAGE YOU TO COME CHEER THE ATHLETES ON! IF FOR SOME REASON YOU CANNOT DO THE WODS THEN COORDINATE WITH COACH FOR ANOTHER TIME.
•WE ARE FULLY RESTOCKED WITH PROGENEX RECOVERY PROTEINS! DONT WASTE MONEY ON OTHER SUPPLEMENTS. START TAKING A PRODUCT THAT ACTUALLY HELPS YOU GET BETTER, TRY PROGENEX!
--TEAM FRIDAY--
"15.3 "ish"
14 min team (amrap)
21 Ring Dips
50 Lunges
400m Partner Med Ball Run
Wednesday, March 11, 2015
03.12.15 Thursday
--NEWS--
• WE ARE HAVING A PROGENEX DAY AT THE GYM TOMORROW FROM 5pm-7pm!!! COME DROP BY AND SAMPLE PROGENEX RECOVERY PROTEIN POWDER!
•THE CROSSFIT OPEN HAS BEGUN!
•WE WILL BE DOING THE OPEN WORKOUTS EVERY SATURDAY FROM 9:30AM-11:30AM. WE ENCOURAGE ALL ATHLETES PARTICIPATING TO COME DO THE WODS THEN. IF YOU ARE NOT PARTICIPATING WE STILL ENCOURAGE YOU TO COME CHEER THE ATHLETES ON! IF FOR SOME REASON YOU CANNOT DO THE WODS THEN COORDINATE WITH COACH FOR ANOTHER TIME.
•WE ARE FULLY RESTOCKED WITH PROGENEX RECOVERY PROTEINS! DONT WASTE MONEY ON OTHER SUPPLEMENTS. START TAKING A PRODUCT THAT ACTUALLY HELPS YOU GET BETTER, TRY PROGENEX!
--THE WOD--
5 min amrap
40 Double Unders
10 Hang Power Snatch (95/65)
10 Toes to Bar
Rest 1 min then...
4 min amrap
30 Double Unders
8 Hang Power Snatch
8 Toes to Bar
Rest 1 min then...
3 min amrap
20 Double Unders
6 Hang Power Snatch
6 Toes to Bar
This picture is pretty awesome!
Tuesday, March 10, 2015
03.11.15 Wednesday
--NEWS--
• WE ARE HAVING A PROGENEX DAY AT THE GYM TOMORROW FROM 5pm-7pm!!! COME DROP BY AND SAMPLE PROGENEX RECOVERY PROTEIN POWDER!
•THE CROSSFIT OPEN HAS BEGUN!
•WE WILL BE DOING THE OPEN WORKOUTS EVERY SATURDAY FROM 9:30AM-11:30AM. WE ENCOURAGE ALL ATHLETES PARTICIPATING TO COME DO THE WODS THEN. IF YOU ARE NOT PARTICIPATING WE STILL ENCOURAGE YOU TO COME CHEER THE ATHLETES ON! IF FOR SOME REASON YOU CANNOT DO THE WODS THEN COORDINATE WITH COACH FOR ANOTHER TIME.
•WE ARE FULLY RESTOCKED WITH PROGENEX RECOVERY PROTEINS! DONT WASTE MONEY ON OTHER SUPPLEMENTS. START TAKING A PRODUCT THAT ACTUALLY HELPS YOU GET BETTER, TRY PROGENEX!
--SWOD--
15 min to find a 1RM Back Squat
-then 2x2@80%
--THE WOD--
5 Rounds
10 Push Jerk (115/75)
12 V-ups
15 KBS (53/35)
For time...
(20 min time cap)
Monday, March 9, 2015
03.10.15 Tuesday
--NEWS--
•THE CROSSFIT OPEN HAS BEGUN!
•WE WILL BE DOING THE OPEN WORKOUTS EVERY SATURDAY FROM 9:30AM-11:30AM. WE ENCOURAGE ALL ATHLETES PARTICIPATING TO COME DO THE WODS THEN. IF YOU ARE NOT PARTICIPATING WE STILL ENCOURAGE YOU TO COME CHEER THE ATHLETES ON! IF FOR SOME REASON YOU CANNOT DO THE WODS THEN COORDINATE WITH COACH FOR ANOTHER TIME.
•WE ARE FULLY RESTOCKED WITH PROGENEX RECOVERY PROTEINS! DONT WASTE MONEY ON OTHER SUPPLEMENTS. START TAKING A PRODUCT THAT ACTUALLY HELPS YOU GET BETTER, TRY PROGENEX!
--SWOD--
4x8-10 Strict Pullups
*rest 90 sec between sets. Use bands and scales as needed
--THE WOD--
9 min amrap
10 Power Cleans (135/95)
10 Box Jumps (30"/24")
Post Birthday WOD
Sunday, March 8, 2015
03.09.15 Monday
--NEWS--
•THE CROSSFIT OPEN HAS BEGUN!
•WE WILL BE DOING THE OPEN WORKOUTS EVERY SATURDAY FROM 9:30AM-11:30AM. WE ENCOURAGE ALL ATHLETES PARTICIPATING TO COME DO THE WODS THEN. IF YOU ARE NOT PARTICIPATING WE STILL ENCOURAGE YOU TO COME CHEER THE ATHLETES ON! IF FOR SOME REASON YOU CANNOT DO THE WODS THEN COORDINATE WITH COACH FOR ANOTHER TIME.
•WE ARE FULLY RESTOCKED WITH PROGENEX RECOVERY PROTEINS! DONT WASTE MONEY ON OTHER SUPPLEMENTS. START TAKING A PRODUCT THAT ACTUALLY HELPS YOU GET BETTER, TRY PROGENEX!
--BIRTHDAY WOD--
"Melissa"
15 min amrap
26 Wall Balls (20/14)
26 Burpee Over Bar
26 Thrusters (95/65)
Melissa D. !!!!!
Thursday, March 5, 2015
03.06.15 Friday
--NEWS--
Don't forget we are gonna get after 15.2 on Saturday at 9:30am
•THE CROSSFIT OPEN HAS BEGUN!
•WE WILL BE DOING THE OPEN WORKOUTS EVERY SATURDAY FROM 9:30AM-11:30AM. WE ENCOURAGE ALL ATHLETES PARTICIPATING TO COME DO THE WODS THEN. IF YOU ARE NOT PARTICIPATING WE STILL ENCOURAGE YOU TO COME CHEER THE ATHLETES ON! IF FOR SOME REASON YOU CANNOT DO THE WODS THEN COORDINATE WITH COACH FOR ANOTHER TIME.
•WE ARE FULLY RESTOCKED WITH PROGENEX RECOVERY PROTEINS! DONT WASTE MONEY ON OTHER SUPPLEMENTS. START TAKING A PRODUCT THAT ACTUALLY HELPS YOU GET BETTER, TRY PROGENEX!
--THE WOD--
"15.2 ish"
12 min amrap (as many reps as possible)
2 Rounds
10 OHS (95/65)
10 Box Jump over (20")
Then...
2 Rounds
12 OHS
12 Box Jump over
Then...
2 Rounds
14 OHS
14 Box Jump over
Etc....
Wednesday, March 4, 2015
03.05.15 Thursday
--NEWS--
•THE CROSSFIT OPEN HAS BEGUN!
•WE WILL BE DOING THE OPEN WORKOUTS EVERY SATURDAY FROM 9:30AM-11:30AM. WE ENCOURAGE ALL ATHLETES PARTICIPATING TO COME DO THE WODS THEN. IF YOU ARE NOT PARTICIPATING WE STILL ENCOURAGE YOU TO COME CHEER THE ATHLETES ON! IF FOR SOME REASON YOU CANNOT DO THE WODS THEN COORDINATE WITH COACH FOR ANOTHER TIME.
•WE ARE FULLY RESTOCKED WITH PROGENEX RECOVERY PROTEINS! DONT WASTE MONEY ON OTHER SUPPLEMENTS. START TAKING A PRODUCT THAT ACTUALLY HELPS YOU GET BETTER, TRY PROGENEX!
--THE WOD--
The Warmup:
1 min to complete 1 Round of:
7 Thrusters (45/35)
7 Pullups
7 Whippets
Then repeat 1 additional round
------------------------------------------------
EMOTM For as long as possible:
7 Thrusters (75/55)
7 Pullups
7 Whippets
*go until you can't keep up with the timer.
Scaling will be explained each class.
(7/3/7) or (5/3/5) or (4/2/4)
Iron Mike
Tuesday, March 3, 2015
03.04.15 Wednesday
--NEWS--
•THE CROSSFIT OPEN HAS BEGUN!
•WE WILL BE DOING THE OPEN WORKOUTS EVERY SATURDAY FROM 9:30AM-11:30AM. WE ENCOURAGE ALL ATHLETES PARTICIPATING TO COME DO THE WODS THEN. IF YOU ARE NOT PARTICIPATING WE STILL ENCOURAGE YOU TO COME CHEER THE ATHLETES ON! IF FOR SOME REASON YOU CANNOT DO THE WODS THEN COORDINATE WITH COACH FOR ANOTHER TIME.
•WE ARE FULLY RESTOCKED WITH PROGENEX RECOVERY PROTEINS! DONT WASTE MONEY ON OTHER SUPPLEMENTS. START TAKING A PRODUCT THAT ACTUALLY HELPS YOU GET BETTER, TRY PROGENEX!
--SWOD--
3RM Back Squat
-then 3@95%
--THE WOD--
3 Rounds
10 Cleans and Jerk (135/95)
20 Wall Balls (20/14)
30 Sit-ups
For time...
Bethanee and Vanessa post 15.1
Monday, March 2, 2015
03.03.15 Tuesday
--NEWS--
•THE CROSSFIT OPEN HAS BEGUN!
•WE WILL BE DOING THE OPEN WORKOUTS EVERY SATURDAY FROM 9:30AM-11:30AM. WE ENCOURAGE ALL ATHLETES PARTICIPATING TO COME DO THE WODS THEN. IF YOU ARE NOT PARTICIPATING WE STILL ENCOURAGE YOU TO COME CHEER THE ATHLETES ON! IF FOR SOME REASON YOU CANNOT DO THE WODS THEN COORDINATE WITH COACH FOR ANOTHER TIME.
•WE ARE FULLY RESTOCKED WITH PROGENEX RECOVERY PROTEINS! DONT WASTE MONEY ON OTHER SUPPLEMENTS. START TAKING A PRODUCT THAT ACTUALLY HELPS YOU GET BETTER, TRY PROGENEX!
--SWOD--
5x3 Max Height Box Jumps
*work up to a high box jump for 3
--BIRTHDAY WOD--
"Armando"
Armando !!!!!(Teams of two complete)
19 min amrap
81 Double Unders
34 Burpees
34 Front Squats (95/65
**** with a spin
Sunday, March 1, 2015
03.01.15 Monday
--NEWS--
•THE CROSSFIT OPEN HAS BEGUN!
•WE WILL BE DOING THE OPEN WORKOUTS EVERY SATURDAY FROM 9:30AM-11:30AM. WE ENCOURAGE ALL ATHLETES PARTICIPATING TO COME DO THE WODS THEN. IF YOU ARE NOT PARTICIPATING WE STILL ENCOURAGE YOU TO COME CHEER THE ATHLETES ON! IF FOR SOME REASON YOU CANNOT DO THE WODS THEN COORDINATE WITH COACH FOR ANOTHER TIME.
•WE ARE FULLY RESTOCKED WITH PROGENEX RECOVERY PROTEINS! DONT WASTE MONEY ON OTHER SUPPLEMENTS. START TAKING A PRODUCT THAT ACTUALLY HELPS YOU GET BETTER, TRY PROGENEX!
--SWOD--
3-3-3-3-3
Strict Press
--THE WOD--
10 min amrap
30 Jumping Lunges
30 KBS (53/35)
30 Hand Release Pushups
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