Friday 4/18/14

Strength:
Strict press
5 reps @ 80% of 1 RM
3 reps @ 85% of 1 RM
Max reps @ 90% of 1 RM

WOD:
4 rounds
20 KB snatch (53/35) – 10 each arm
15 KB goblet squats (53/35)
10 ring dips

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Thursday 4/17/14

Happy Birthday Krista! Your hard work is definitely not going unnoticed. Just remember that everyone here in the gym is rooting for you! :) This picture is one of our favorites!

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WOD:
For time
25 double unders
25 sit ups
500 m row
20 double unders
20 sit ups
500 m row
15 double unders
15 sit ups
500 m row
10 double unders
10 sit ups
500 m row
5 double unders
5 sit ups
500 m row

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Wednesday 4/16/14

Strength:
Deadlift
5 reps @ 80% of 1 RM
3 reps @ 85% of 1 RM
Max reps @ 90% of 1 RM

WOD:
3-6-9-12-15
Thrusters (95/65)
CTB pull ups

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Tuesday 4/15/14

“Fight Gone Bad”
3 rounds – 1 min of each movement
Wall balls (20/14)
Sumo deadlift high pull (75/55)
Box jump (20/20)
Push press (75/55)
Row (1 calorie = 1 rep)
Rest

*Score for total reps. CompareĀ here.

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Monday 4/14/14

Happy Birthday Bryan! It’s been a lot of fun getting to know you, seeing the improvements you’ve made in the gym and being there as you tackle the academy. Glad to have you as part of our community!

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Strength:
Back squat
5 reps @ 80% of 1 RM
3 reps @ 85% of 1 RM
Max reps @ 90% of 1 RM

*Max set of strict pull ups between sets

WOD:
10 min AMRAP
5 snatches (135/95)
10 burpee box jump overs

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Saturday 4/12/14

5 rounds of Helen
5 rounds
400 m run
21 KB swings (53/35)
12 pull ups

*The first 3 rounds will be scored for the benchmark “Helen”, so make sure to go all out for those first 3 rounds. Then you’ll also be scored for all 5 rounds.

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Friday 4/11/14

Strength:
Strict press
3 reps at 75% of 1 RM
3 reps at 80% of 1 RM
Max reps at 85% of 1 RM

*L-sits between sets

WOD:
10 min AMRAP
20 OH plate lunges (45/35)
15 sit ups

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Thursday 4/10/14

WOD:
4 rounds
500 m row
10 thrusters (135/95)
2 min rest

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Wendesday 4/9/14

Strength:
Deadlift
3 reps @ 75% of 1 RM
3 reps @ 80% of 1 RM
3+ reps @ 85% of 1 RM

WOD:
3 rounds
400 m run
10 OH squats (95/65)

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Tuesday 4/8/14

WOD:
20 burpees
6 rounds
10 pull ups
10 ring dips
15 box jumps (30/24)
15 toes to bar

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Monday 4/7/14

Strength:
Back squat
3 reps @ 75% of 1 RM
3 reps @ 80% of 1 RM
3+ reps @ 85% of 1 RM

WOD:
With running clock set for 12 min
1 min – Double unders
1 min – DB snatch (50/30)
2 min – Double unders
2 min – DB snatch (50/30)
3 min – Double unders
3 min – DB snatch (50/30)

*Score for total reps

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Saturday 4/5/14

Go home Cindy, you’re drunk…

20 min AMRAP
5 knees to elbows
10 burpees
15 air squats

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Friday 4/4/14

Strength:
Strict Press
5 reps @ 65% of 1 RM
5 reps @ 70% of 1 RM
5+ reps @ 75% of 1 RM

WOD:
12 min AMRAP
6 clean & jerk (135/95)
12 pistols

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Thursday 4/3/14

Happy birthday to Nicole Montgomery! Hope you’re having a great one!

WOD:
4 rounds
40 double unders
20 box jumps (24/20)
20 KB swings (53/35)

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Wednesday 4/2/14

Strength:
Deadlifts
5 reps @ 65% 1 RM
5 reps @ 70% 1 RM
5+ reps @ 75% 1 RM

WOD:
5 rounds
200 m sprint
1 min rest

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Tuesday 4/1/14

WOD:
1000 m row
Then…
18-15-12-9
Renegade rows (30/20)
OH med ball sit ups (20/14)
100 ft walking lunges each round

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Monday 3/31/14

Strength:
Back squat
5 reps @ 65% of 1 RM
5 reps @ 70% of 1 RM
5+ reps @ 75% of 1 RM

WOD:
8 min AMRAP
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20 of…
Wall ball (20/14)
Toes to bar

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Saturday 3/29/14

WOD:
100 double unders
Then…
5 rounds
15 KB sumo deadlift high pull
10 hand stand push ups
2 rope climbs

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Friday 3/28/14 – Open WOD 14.5

This is it! The final workout of this years CrossFit Open, and holy mother of burpees it looks AWESOME! Don’t worry. As always, we will scale back weights and/or reps for our non-open wod’ers (but be honest… do you really want to?). Also there will be beers after our 6:30 class to celebrate the end to a great Open. Get buff and stay buff!

14.5
21-18-15-12-9-6-3
Thrusters (95/65)
Bar facing burpees

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Thursday 3/27/14

WOD:
10 min AMRAP
10 box jumps (30/24)
20 DB snatches (35/25)
30 sit ups

Mobility work.

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