Tuesday, March 31, 2015
Class:
All
Workout Name:
None
Description:
Strength:
1: Pause front squat: 10 rounds Every 90 seconds, perform:
1x pause front squat (5 second pause in bottom position). Work up to a max for the day. Must come off floor.
Work Capacity: Complete the following for time:
-Run 200m
-40x unbroken wallball
-Run 400m
-30x unbroken wallball
-Run 800m
-20x unbroken wallball
*If you break, assess a 5 rep penalty to the total for the set. For example, if you break once in the set of 40, you owe 45 total. If you break a second time, then you must perform 50 wall balls that set, etc.
1: Pause front squat: 10 rounds Every 90 seconds, perform:
1x pause front squat (5 second pause in bottom position). Work up to a max for the day. Must come off floor.
Work Capacity: Complete the following for time:
-Run 200m
-40x unbroken wallball
-Run 400m
-30x unbroken wallball
-Run 800m
-20x unbroken wallball
*If you break, assess a 5 rep penalty to the total for the set. For example, if you break once in the set of 40, you owe 45 total. If you break a second time, then you must perform 50 wall balls that set, etc.
Performed by 4 athletes
Podium
Male RX:
10:44
Female RX:
Male Scaled:
9:24
Female Scaled:
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Monday, March 30, 2015
Class:
All
Workout Name:
None
Description:
Strength:
Every 2 minutes, complete 4 rounds of:
5x ground to overhead, build up weight on each round
-Superset with:
-Max rep strict pull ups
WOD
Complete 10-8-6-4-2 reps of:
-Clean @ 75% 1RM
Burpee box jump overs (30in/24in)
Every 2 minutes, complete 4 rounds of:
5x ground to overhead, build up weight on each round
-Superset with:
-Max rep strict pull ups
WOD
Complete 10-8-6-4-2 reps of:
-Clean @ 75% 1RM
Burpee box jump overs (30in/24in)
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
7:44
Female Scaled:
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Friday, March 27, 2015
Class:
All
Workout Name:
CrossFit Open 15.5
Description:
Row and Thruster Tekkers
27-21-15-9 reps for time of:
Row (calories)
Thrusters @ Fran weight
Performed by 4 athletes
Podium
Male RX:
11:18
Female RX:
Male Scaled:
11:35
Female Scaled:
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Thursday, March 26, 2015
Class:
All
Warmup:
400m run
Mobility.
Head to toe droms
Emom 7 wall balls 7 burpees.
Mobility.
Head to toe droms
Emom 7 wall balls 7 burpees.
Workout Name:
Athletic Testing #4
Description:
Test A - 2 Mins Squat test
Test B - 2 Mins Push Up test
Test C - Hand Stand Hold test 5 attempts.
Test 4/wod "Bassline"
500m row
40 squats
30 sit ups
20 press ups
10 pull ups / bands, no kipping!
Performed by 1 athlete
Podium
Male RX:
6:10
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, March 25, 2015
Class:
All
Warmup:
5 min skip - work on double unders skill standards.
1-5 press ups, squat, burpee, pvc back squat, strict press and dead lift.
1-5 press ups, squat, burpee, pvc back squat, strict press and dead lift.
Workout Name:
CrossFit Total
Description:
Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM
Shoulder Press 1RM
Deadlift 1RM
Comments:
15 mins per lift in 10 reps.
Tuesday, March 24, 2015
Class:
All
Warmup:
Warm Up
400m Run
Mobility
Med Ball Relay, PVC Thusters by numbers.
Workout Name:
Athletic Testing #2
Description:
Test A - 15 Thruster Test. Comply with weights within the skill levels. Test B Kness to chest/Toes to Bar.
Wod
Fran. Same rules as Helen in regards to scaling.
Performed by 4 athletes
Podium
Male RX:
Female RX:
Male Scaled:
9:47
Female Scaled:
6:24
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Monday, March 23, 2015
Class:
All
Warmup:
Warm up
5min skip Test to see how many unbroken Double Unders you can do. If you do not have DUs, do 2mins singles then aim for your first rep.
Mobility
3 rounds, 5 kipping beats, 10 hollow rocks, 15 squats, 20 light KB swings.
5min skip Test to see how many unbroken Double Unders you can do. If you do not have DUs, do 2mins singles then aim for your first rep.
Mobility
3 rounds, 5 kipping beats, 10 hollow rocks, 15 squats, 20 light KB swings.
Workout Name:
Athletic Testing #1
Description:
Test A Wall Balls, Test B Sit Ups, work off athletic skill level. Do this in pairs, you go I go. Count reps and check for height of wall ball.
Wod
Helen
3rnds for time - 400m run, 21 KB swings, 12 Pull Ups. RX 24KG. Scale KB weight and Pull Ups accordingly. No Kipping in bands. Record weights and band if used.
Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
10:05
Female Scaled:
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