Friday 2-27-15

The Crossfit open workouts will be programmed for each Monday for the next 5 weeks. Open gym time on Saturdays will also be available to complete the open wods. 

1.

5 min amrap

2 forward rolls

1 rope climb 

-2 min rest-

2.

5 rounds 

5 split jerks (95/155)

25 double unders

-Rest 3 minutes-

3.

800 meter run for time. 

Thursday 2/26/15

1.

Back squat 

12 minutes to Establish a 10 rep max

Rest 5 minutes

2.

Death by hand release push up

*start with 2 push ups the first minute, increase by 2 reps each minute*

Rest 5 minutes

3.

Death by wall ball shots 

*start at 2 wb shots the first minute, increase by 2 reps each minute*

Wednesday 2-25-15

1.

15 minute amrap

20 air squats

5 muscle ups

- rest 7 minutes

2.

10 min emom

15 sit ups

Tuesday 2/24/15

1.

3 rounds 

25 box jump over (on and over) 20/24’

15 toes to bar

2.

12 min EMOM

even=5 hspu

odd= 5 hang power snatch (95/155)

Monday 2-23-15

1.

Sumo deadlift

15 minutes to establish

5 rep max 

2.

5 min amrap

5 push jerk from floor (95/135)

5 burpees 

1 min rest

4 minute amrap 

3 back squats from floor (95/135)

5 burpees 

1 min rest 

3 min amrap 

Double unders

Friday 2-20-15

1. 

3 rounds 

30 1arm kb/db power snatch 

30 med all sit ups

30 good mornings (15-95)

2.

10 min emom

Even 30 double unders

Odd 10 box jumps 

Thursday 2/19/15

1. 7min AMRAP

   5 Front Squats (115/155)(65/95)(35/65)

   7 Bar Facing Burpees

2. Take this time to work on a weakness. 

Wednesday 2-18-15

*NO 5:30am Class*

1.

Back Squats

15 minutes to establish a 3 rep max

2.

3 rounds

3 rope climbs

10 Thrusters (65/95)

20 knees to elbows

Tuesday 2/17/15

NO 6AM CLASS!!!

1.

15 mins to establish 3 rep max squat clean (touch and go)

2.

15 minutes to establish 3 rep max split jerk (from rack)

3.

3 rounds

50 double unders

50 air squats

Monday 2/16/15

1.

10 mins handstand walk practice.

2.

750 meter row

50 steps overhead walking lunges (95/65)

25 burpee pull ups

Friday 2-13-15

With a partner

"Angie"

100 pull ups

100 push ups

100 sit ups 

100 squats

(Divide work any way, one partner works at a time. Must complete all pull ups before moving on)

W/ a partner each completes

21-25-9 reps of

Power cleans(95/135)

Burpee box jumps

(Each partner does all reps, must stay together on movements, 1 partner works at a time)

Thursday 2/12/15

“Heavy Day”

Back Squats

5-5-5-5-5

This is designed to take an hour. Warm up properly, building up to 5 working sets. Go as heavy as possible! Rest a minimum of 1:30 between sets.Slow Down! Go Heavy! Take an extra scoop of preworkout and move some weight!

Paleo-ish! Quack quack!

Wednesday 2-11-15

1.

3 min amrap of one of the following (you choose)

-handstand push ups

-hand release push ups

-push ups from knees

2.

run 1 mile

rest half the time it took 

run 1 mile

*time after final mile is score*

Tuesday 2/10/15

1.

Push Jerk (from rack)

5x5

2.

“Amanda”

9-7-5

Muscle Ups

Squat Snatch (135)

Anybody guilty of this?

Monday 2/9/15

1.

1 set of max unbroken (no resting anywhere) wall all shots. If you stop, drop the ball, or do not hit your target, your set is finished. 

2.

500 meter row time trial 

3.

3 rounds of 

10 Burpee box jumps

10 1 arm kb swings (each arm)

Friday 2/6/15

1.

Deadlift 

6x3

2.

teams of 2 complete

50 alternating box jumps

25 synchronized burpees

50 medball sit up passes

25 synchronized burpees

50 wall ball passes

25 walking lunges per partner holding a kb in the goblet position

Thursday 2/5/15

1.

5 rounds for time

200 meter run

10 Power Cleans(155/115)

2.

50 kettlebell swings for time(35/53)

Wednesday 2-4-15

1.

5 rounds

20 pull ups

15 hspu

10 pistols

2.

10 rope climbs for time

Tuesday 2/3/15

1.

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

2.

10 min emom

15 sit ups

Monday 2/2/15

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Paleo Muffins