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.

WOD – March – 4, 2015

*Gymnastics class with Coach Derrick is tonight at 63opm*

***This Friday night we have wod at 330pm and basics at 430pm and then we are closing to go down and complete 15.2 at South SinCity CrossFit***

Work Out of the Day

 

Shoulder Press 5-5-3-3-1-1-1

then,

Front Squat 5-5-3-3-1-1-1

then,

For time:

200m run

25 wallballs

200m run

25 pushups (hand release)

200m run

25 air squats

Post loads and time to beyond the whiteboard.

Basics

25-20-15-10-5 reps for time of:

Row for calories

pushups

box jumps, 24/20″

ball slams

Post time to beyond the whiteboard.

WOD – March 3, 2015

*The new skills cycle starts tonight at 730pm*

***This Friday night we have basics at 430pm and then we are closing to go down and complete 15.2 at South SinCity CrossFit***

Work Out of the Day

5 rounds for time:

10 power cleans, 165/115lbs

10 box jumps, 24/20″

10 chest to bar pullups

5 box jumps, 25/20″

1 minute rest

Post time to beyond the whiteboard.

Basics

5 rounds for max reps in 4 minutes of:

400m run

1 minute kb swings, 53/35lbs

1 minute situps

1 minute rest

Post rep to beyond the whiteboard.

WOD – March 2, 2015

*The new skills cycle starts this Tuesday at 730pm*

**Today is the last day to submit your scores fot 15.1 to games.crossfit.com**

***This Friday night we have basics at 430pm and then we are closing to go down and complete 15.2 at South SinCity CrossFit***

Work Out of the Day

 

Snatch + 2 Overhead Squats 1-1-1-1-1-1-1

then,

“Halo”

5 rounds for time of:

50 double unders

15 overhead squats, 95/65lbs

Post loads and time to beyond the whiteboard.

 

Basics

As many rounds as possible in 20 minutes of:

buy in – 50 wallballs, 20/14lbs

5 burpees

10 grasshoppers

15 medball cleans, 20/14lbs

Post rounds completed to beyond the whiteboard.

WOD – February 27, 2015

The Open is here!   Starting at 4pm until 8pm, we will have heats set up every 20 minutes for 15.1.  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.

If you haven’t signed up yet go to games.crossfit.com and do it now, or do it after you complete the workout.  This is the funnest time of year for crossfitters, so come down and have some fun!

Work Out of the Day

 

“CrossFit Open 15.1”

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

then,

“CrossFit Open 15.1a”

1-rep-max clean and jerk
6-minute time cap (starts immediately after 9 minutes)

or

“Scaled 15.1”

Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

then,

1-rep-max clean and jerk
6-minute time cap (starts immediately after 9 minutes)

Basics

Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 Russian kb swings (53 / 35 lb.)
5 ball slams (30 / 20 lb.)

then,

Max Row for Calories
6-minute time cap (starts immediately after 9 minutes)