03.28.2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds:
:15 Dead Lift
:15 Front Squat
:15 Mountain Climber
:15 Jump Squat
-Then-
4 Rounds:
:15 Plank
:15 Superman
:15 Side Plank R
:15 Side Plank L

Weightlifting

Turkish Get Up (10:00 Practice)

Metcon

CrossFit Games Open 14.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

03.05.2014

WARM-UP:  5 ROUNDS:
          5 Good Mornings
          5 Deadlift
          5 Sit ups
          5 Mountain Climbers
STRENGTH: 10:00 to work up to a heavy (only if form allows) 5RM Romanian Deadlift (RDL) pace:5010
WOD:  AMRAP in 7:00
      A1: 20 Thrusters 45# (pace)
      A2: Slam Ball
      A3: Wall Ball 14/20#
---7:00 REST---
      AMRAP in 7:00
      A1: 30 Double Unders (pace)
      A2: KB Swings
      A3: HSPU

02.19.2014

photoThere is quite a bit of space on the “2014 GOALS” board! Please write up your goals so we can hang this to remind everyone what they’re working towards!:)

WARM-UP:  5 Rounds:
          5 Good Mornings
          5 Dead Lifts
          5 Sit Ups
          5 Mountain Climbers
STRENGTH:  10:00 to hit a heavy Dead Lift cluster:
           1.1.1.1.1.
WOD:  AMRAP in 7:00
      A1.) 15 cal Row (pace)
      A2.) Slam Ball
      A3.) Kb Swing
REST 7:00
      AMRAP in 7:00
      A1.) 10 cal Row (pace)
      A2.) Wall Ball
      A3.) Double Unders