WOD for Monday, 3/9/15:
3 rounds:
50 double unders
20 hang power cleans (135#/95#)
10 power snatches (135#/95#)
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.
DUE TO DANGEROUS ROAD CONDITIONS, THE 5:15am CLASS FOR THURSDAY, 3/5 IS CANCELLED. STAY TUNED FOR UPDATES ABOUT OTHER CLASSES.
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.
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
WOD for Tuesday, 3/3/15:
500m row
4 rounds:
8 deadlifts (275#/185#)
8 bar facing burpees
500m row
WOD for Monday, 3/2/15:
5 rounds:
5 overhead squats (155#/105#)
10 chest to bar pull-ups
15 box jumps (24″/20″)
14 minute cap
WOD for Tuesday, 2/25/15:
4 rounds:
500m row
20 handstand push-ups
2 minutes rest after each round
CLASS UPDATE FOR TOMORROW! The first class will be 12pm (noon). So no 5:15am or 9:15am!
WOD for Tuesday, 2/24/15:
“Bergeron Beep Test”
EMOM for as long as possible:
7 thrusters (75#/55#)
7 pull-ups
7 burpees
*When considering scaling, don’t only think about the weight of the bar, variation of the pull-up, etc…but also consider decreasing the reps to 5 of each movement, 4 of each movement, etc. The goal here is to get AT LEAST 10 full rounds.