3/11/14

Strength:

A. Snatch Grip Deadlift

  • Find 10RM (+5# from last week)
  • 10 @ 95% 10RM
  • 10 @ 90% 10RM

B. Weighted Pull Ups:

  • Find 10RM (+5# from last week)
  • 10 @ 95% 10RM
  • 10 @ 90% 10RM
Conditioning:

12 min AMRAP:

  • 15 Box Jumps/Step Ups (24/20)
  • 12 Push Press (115/75)
  • 9 TTB

 

3/10/14

Reminder:

Don’t forget to submit your CrossFit Open 14.2 scores by 7:00PM tonight!

Conditioning:
  • Find 10RM Back Squat (+5# from last week)
  • 10 @ 95% 10RM
  • 10 @ 90% 10RM
Conditioning:

0:00-2:59
400m Run/Row, then ME Burpees
3:00 t0 5:59
400m Run/Walk, then ME Wall Balls (20/14)
6:00 to 9:00
400m Run/Walk, then ME Burpees
 
**Your score is the total # of burpees and wall balls combined.

3/9/14

Open Gym today from 10AM-12PM! If you haven’t done 14.2 yet, this is a great opportunity to fit it in!
 

3/8/14

Condiitoning:

CrossFit Open WOD 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

 Extra Conditioning:

8 min AMRAP:

  • 30 Double Under
  • 10 TTB

3/7/14

Reminder:

Open WOD 14.2 has been announced. We will be completing 14.2 during classes on Saturday. If you are participating in the Open, and are unable to make it Saturday, talk with a coach during class to arrange time to do the work out. Details on the 14.2 can be found here. OHS and CTB Pull Ups, 2 pretty challenging movements are in store for us!

Strength:

Bench Press:

  • Find 10RM (+5# from last week)
  • 10 @ 95% 10RM
  • 10 @ 90% 10RM
Conditioning:

10-9-8-7-6-5-4-3-2-1

  • Deadlift (225/155)
  • Burpee Over Bar
Post WOD:

Hip Extensions: 3×10

3/6/14

Reminder:

The 2nd CrossFit Open workout will be announced tonight! We will be doing the workout on Saturday during class. If you are unable to make it Saturday, talk with a coach to make other arrangements during class.

Strength:

Make Up Strength, or
3x the following complex:

  • 3 Power Clean
  • 2 Squat Clean
Conditioning:

12 min AMRAP:

  • 30 Double Unders
  • 20 Med Ball Sit Ups
  • 200m Run

3/5/14

Strength:

Weighted Dips/Push Ups:

  • Find 10RM (+5# from last week)
  • 10 @ 95% 10RM
  • 10 @ 90% 10RM
Conditioning:

10-8-6-4-2

  • Thrusters (115/75)
  • 15 Box Jumps (24/20)

3/4/14

Strength:

A. Snatch Grip Deadlift: (straps can be used)

  • Find 10RM (increase 5# from last week)
  • 10 @ 95% 10RM
  • 10 @ 90% 10RM

B. Weighted Pull Ups:

  • Find 10RM (increase 5# from last week)
  • 10 @ 95% 10RM
  • 10 @ 90% 10RM
Conditioning:

21-15-9

  • Hang Power Clean (135/95)
  • CTB Pull Ups

3/3/14

Reminder:

Great work on Open WOD 14.1, everyone! One week down, four to go. If you have not already, you must submit your score to games.crossfit.com by 7:00PM tonight!

Strength:

Back Squat:

  • Find 10RM (increase 5# from last week)
  • 10 @ 95% 10RM
  • 10 @ 90% 10RM
Conditioning:

12 min AMRAP:

  • 10 Burpees
  • 15 TTB
  • 20 Wall Balls (20/14)
Post WOD:

TGU: 3×3

3/2/14

Open Gym today from 10AM-12PM. If you are participating in the Open this year, this is a great opportunity to get 14.1 done and in the books. Come in, warm up, and grab someone to count for you. To all those who have completed 14.1; don’t forget to submit your scores to games.crossfit.com. Once you submit them, we validate that your score was correct, and then they will show up on the leaderboard.