Archive for: March, 2015

#162 Thursday 4.2.2015

A. 1 RM Deadlift

B. “Nancy”

5 Rounds

400 Meter Run

15 OHS @ 95/65

#161 Wednesday 4.1.2015

A. 500M Row

B. 3 Rounds For Time

50 Double Unders

20 Thrusters @ 95/65

10 Ring Dips

 

#160 Tuesday 3.31.2015

A. 10×1 Snatches

B. 10 Minute AMRAP

15 Snatches @ 75 / 55

15 T2B

C. GHD Demo

#159 Monday 3.30.2015

Tom 15.1

A. 12 Minutes to find a 1RM Front Squat

Festivus WOD 2

B. With a Running Clock

0-2 Minutes: Max Front Squats in 2 Minutes @ 135/95 – 95/65

2-4 Minutes: Rest

4-10 Minutes: 

6 Power Cleans @ 135/95 – 95/65

6 Burpees over the Bar

C. GHD Demo

#158 SUNDAY FUNDAY 3.29.2015

Nick and Jill

Sunday Funday Partner WOD! Teams of two:

A. 10 Minutes to find a 2RM Hang Squat Clean. 1 Barbell

*Combined weight is your score

B. 20 Minute AMRAP
2000m Row (Must rotate every 500m)

With the remaining time complete AMRAP Relay Style
5 Power Cleans @ 135/95
10 Push Ups
15 Air Squats

*Row time and number of rounds are scored as two different events.

#157 Saturday 3.28.2015

Frankie 15.1

A. 10 Min EMOM

7 Deadlifts

7 Wallball 20/14

B. 9 Minute AMRAP Ascending Ladder 3,6,9,12,15 etc

KB Swings @ 53/35

Burpees

Open Athletes: 

Rowing

4 x 5 Minutes on 3 minutes off. Conversational Pace.

 

#156 Friday 3.27.2015

15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

RX M 95 lb.  F 65 lb.

Scaled M 65 lb. F 45 lb.

Our last Friday Night Lights of the 2015 Open will be Friday March 27, 2015 @ 6 pm. We’re exciting to complete this one final workout after five grueling weeks of competition, dedication, hard work and a little bit of sweat 🙂 Your bonus work from yesterday is to text, call, send an email and invite a friend to cheer you on for the final workout. We want a full house and a great atmosphere so you can put your best foot forward for 15.5! See everyone this Friday night for the final open workout of 2015!

#155 Thursday 3.26.2015

Warlock Yoga

A. 5×5 Front Squat @ 50-65% of your 1RM (Keep it light and quick)

B. 16 Minute EMOM

1. 6 Thrusters @ 95 / 65

2. 8 Burpees

3. 10 Box jumps  24/20

4. 12 Cal Row

*Bonus* Tell, text, call a friend or family member about the CrossFit open and that you want them to come cheer you on for the last Friday Night Lights!

#154 Wednesday 3.25.2015

A. 3 Minute AMRAP
5 Pull Ups
10 Push Ups
15 AirSquats

B. 10 Minutes to work on Handstand Push Ups / Handstand Walks / Wall Walks

C. 4 Rounds
1 Minute Max Effort Clean (65, 70, 75, 80 percent)
1 Minute Rest
1 Minute Max Effort Overhead Squats @ 95 / 65
1 Minute Rest

 

#153 Tuesday 3.24.2015

Steve

A. 10 Minute EMOM

Odd: 5 Strict Press

Even: 30 Double Unders

B.

15-12-9

Wallball 20/14

T2B

5 Minute Rest

15-12-9

Deadlifts @ 225/155

Pull Ups

 

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