WOD – March 17, 2015

Once again, I wanna tell everyone how awesome they did this week on 15.3!  Sarah and Alex both smashed their previous score by 16 reps to help the team move up!  Derrick and Jarett had top scores with 482 reps each!  And Sheena improved by 152 reps and Tino improved by 157 reps!

Work Out of the Day

 

Power Clean 1-1-1-1-1-1-1

then,

As many reps as possible in 11 minutes of:

30 calorie row

30 bar facing burpees

30 hang power cleans, 135/95lbs

Post loads and time to beyond the whiteboard.

Basics

1 mile run for time

then,

As many reps as possible in 11 minutes of:

300m run

30 burpees

30 kb swings, 53/35lbs

Post time and reps to beyond the whiteboard.

WOD – March 16, 2015

Congratulations to Gary and Tino who got their first muscle ups last week!  We also had tons of PRs during 15.3.  Suzie did 7 muscle ups and Thomas 10 muscle ups, more than they had ever done in their whole life!  Reahana, Frankie, Johnny, and Travis also PRd on their muscle ups!  Make sure and submit your scores to games.crossfit.com before 5pm today!

Work Out of the Day

 

Front Squat 3-3-3-3-3 (3 secondpause)

then,

110831 Mainsite WOD

Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

Post loads and reps to beyond the white board.

(Thanks to Sarah Viets Photography for the awesome pics!)

Basics

Tabata

Row for calories

1 minute rest

Jumping Lunges

1 minute rest

Kb swings, 53/35lbs

1 minute rest

Pushups

1 minute rest

Box jumps, 20/12″

Post total reps to beyond the whiteboard.

WOD – March 13, 2015

The last basics class is at 430pm!  

Starting at 4pm until 8pm, we will have heats set up every 20 minutes for 15.3.  When you come in just write your name on the board for the time you want to workout.  We will have a group warming up, a group working out, and a group judging.  Invite your friends or family to come support.  Feel free to bring food or drinks!  

We will have normal class times in the mornings for those of you that can’t make it tonight.  We will also have the basics workout available at anytime.

Work Out of the Day

 

Muscle Up Practice

then,

Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wallballs, 20/14lb, 10/9′
100 double-unders

Post rounds and reps completed to beyond the whiteboard and games.crossfit.com .

 

Basics

2 minute max pushups

then,

2 minute max situps

then,

Complete as many rounds and reps as possible in 14 minutes of:
50 wallballs, 20/14lbs, 9′
200 single-unders

Post rounds and reps completed to beyond the whiteboard.

WOD – March 11, 2015

Work Out of the Day

10 minutes to find 1rm squat clean thruster

then,

As many reps as possible in 5 minutes of:

5 thrusters, 155/105lbs

45 double unders

rest 5 minutes

As many reps as possible in 10 minutes of:

5 squat clean thrusters, 155/105lbs

25 double unders

25 wallballs, 20/14lbs

25 double unders

Post loads and reps to beyond the whiteboard.

Basics

For time:

21 Burpees

42 Kettlebell Swings, 53/35lbs

400m Run

15 Burpees

30 Kettlebell Swings, 53/35lbs

400m Run

9 Burpees

18 Kettlebell Swings, 53/35lbs

400m Run

Post time to beyond the whiteboard.

WOD – March 10, 2015

Work Out of the Day

 

Back Squat 5-5-5-5-5 (3 second pause at bottom)

then,

Every 3 minutes for as long as possible complete:

From 0:00-3:00

200m run

10 situps

10 burpees

From 3:00-6:00

200m run

12 situps

12 burpees

Etc., following same pattern until you fail to complete both rounds.

Basics

4 rounds for max reps:

1 minute row for calories

1 minute pushups

1 minute box jumps, 20″

1 minute ball slams

1 minute rest

Post reps to beyond the whiteboard.

WOD – March 9, 2015

Work Out of the Day

 

“400”

As many reps as possible in 20 minutes of:

60 bar facing burpees

60 box jumps, 24/20″

50 calorie row

50 box jumps, 24/20″

40 shoulder to overhead, 135/95lbs

40 box jumps, 24/20″

30 power clean, 135/95lbs

30 box jumps, 24/20″

20 muscle ups

20 box jumps, 24/20″

Post reps completed to beyond the whiteboard.

Basics

200m run for time

then,

5 rounds for max reps in 3 minutes of:

200m run

20 air squats

max situps

Post reps to beyond the whiteboard.

WOD – March 6, 2015

Tonight our last WOD is at 330pm and last Basics is at 430pm!  

At 530pm we will be going up to South SinCity CrossFit to complete 15.2 and there will be some paleo bbq for all our members to enjoy as well!

Work Out of the Day

 

Overhead Squat 3-3-3-3-3

then,

“CrossFit Open 15.2”

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats, 95/65lb

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats, 95/65lb

12 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

“Scaled 15.2”

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats (65/45 lb.)

6 chin-over-bar pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats (65/45 lb.)

8 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

Post loads and reps to beyond the whiteboard and games.crossfit.com

Basics

800m run for time

then,

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead walking lunges, 20/14lbs

10 jumping chest to bar pullups

From 3:00-6:00

2 rounds of:

12 overhead walking lunges, 20/14lbs

12 jumping chest to bar pullups

Etc., following same pattern until you fail to complete both rounds.