March 2015

WOD for Monday, 3/16/15:

500m row
400m run
30 overhead squats (45#/35#)
400m row
200m run
20 overhead squats
300m row
100m run*
10 overhead squats
30 kipping pull-ups (no butterfly)

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WOD for Friday, 4/13/15:

“CrossFit Games Open WOD 15.3”

AMRAP for 14 minutes:
7 muscle-ups
50 wall balls (20#/14#)
100 double unders
OR
AMRAP for 14 minutes:
50 wall balls (20# to 9’/10# to 9′)
200 single unders

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WOD for Thursday, 3/12/15:

EMOM for 12 minutes:

2 full snatches (75% of 1RM)

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WOD for Wednesday, 3/10/15:

AMRAP for 12 minutes:

10 wall balls (20#/14#)
5 strict pull-ups
1 power clean (245#/175#)

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WOD for Monday, 3/9/15:

3 rounds:

50 double unders
20 hang power cleans (135#/95#)
10 power snatches (135#/95#)

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WOD for Friday, 3/6/15:

CrossFit Games Open WOD 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

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DUE TO DANGEROUS ROAD CONDITIONS, THE 5:15am CLASS FOR THURSDAY, 3/5 IS CANCELLED.  STAY TUNED FOR UPDATES ABOUT OTHER CLASSES.

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WOD for Thursday, 3/5/15:

EMOM for as long as possible:

2 calorie row*

*add 2 calories per minute until you can’t complete the total number

rest 1 minute

EMOM for as long as possible:

5 double unders*

*add 5 double unders (x2 singles) per minute until you can’t complete the total number

Your score is combined number of minutes you complete of the row and double unders.

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WOD for Wednesday, 3/4/15:

30 front squats (135#/95#)
10 ring muscle-ups
20 front squats
8 muscle-ups
10 front squats
6 muscle-ups

12 minute cap

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WOD for Tuesday, 3/3/15:

500m row

4 rounds:

8 deadlifts (275#/185#)
8 bar facing burpees

500m row

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