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WOD

Tuesday 2.24.15

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The CrossFit Open kicks off this week! Come hang at the box Thursday night at 8pm to watch the announcement of 15.1!

Gymnastics
4 Rounds (not for time)
2 Wall Walks + 10 Wallfacing Shoulder Touches
8 Weighted Hip/Back Extensions

Metcon:
For Time
50 Burpees
rest 2 minutes
5 Rope Climbs (15′)
rest 2 minutes
1000m Row
rest 2 minutes
50 KB Swings (70#/53#)

Monday 2.23.15

By WODNo Comments

Strength:
Front Squats 5×3

Metcon:
AMRAP10
10 Hang Power Cleans (135#/95#)
30 Double Unders

Finisher:
Max Effort – 2 minutes
Weighted Hollow Body Hold

Sunday 2.22.15

By WODNo Comments

Barbell 10am.

Final week of clean and jerk cycle! So that means come and apply what you have learned and spend the hour working to a heavy single! If you fail the jerk, continue building on the clean.

Open Gym 11am-1pm.

Friday 2.20.15

By WODNo Comments

Strength:
Shoulder Press 7×1 (82%)

Metcon:
42 Wall Balls (20#/14#)
21 Back Squats (155#/105#)
30 Wall Balls
15 Front Squats
18 Wall Balls
9 Overhead Squats

Thursday 2.19.15

By WODNo Comments

Opener:
5 Rounds
Partner Band Sprints

Headliner:
5 RFT
10 Burpees
35 Double Unders

After Party:
2 Rounds
1 Min Max Effort – Airdyne
Rest 3 minutes between rounds

Wednesday 2.18.15

By WODNo Comments

Skill/Strength:
EMOM20 – 1 Snatch

Metcon:
AMRAP8:
10 Situps
10 Box Jumps (24″/20″)
15 Situps
10 Box Jumps
20 Situps
10 Box Jumps
25 Situps
10 Box Jumps
etc.

Tuesday 2.17.15

By WODNo Comments

Gymnastics:
4 Rounds (not for time)
:20 ring support hold, 3 sec tempo descent, 2 sec pause at bottom.
8 Hollow body band pulls

Metcon:
2 Rounds
In 4 minutes:
Row 500m
Max Pushups
Rest 1 minute
In 4 minutes:
75 Air Squats
Max DB Snatches (Rx= 50/30) (CRX= 70/50)
Rest 2 minutes

Monday 2.16.15

By WODNo Comments

Strength:
Front Squat 5×3 (82%)

Metcon:
3 RFT
40 Double Unders
20 Pullups
20 Clean & Jerks (95#/65#)

After Party:
Wrist/Forearm Mobility