3/3/15 WOD

Main – CrossFit

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Hang Power Clean + Push Press (6 min EMOM x 3 reps at 70% limiting factor)

Swangin’ (Time)

6 RFT (10 min cap)

21 KBS (53/35lb american)

9 burpees on plate

3/2/15 WOD


Main – CrossFit

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Back Squat (3×8 @60-65% (:90 rest between sets) across)

Fra-Pacity (3 Rounds for reps)

15 min EMOM

15/10 (Rx) 20/15 cal row (Rx+)-Mens/womens cal standards

15 Pull ups (C2B Rx+)

10 Thrusters (95/65lb) (135/93lb)

*Reps should be scaled based on experience with volume

10 cal/8 pull up/6 thruster good option for volume scaling

**Reps should be done in a :30-:40 window, it shouldn’t take full minute. Consistency is the key

***Score as total reps for EACH movement

Min 1-Row

Min 2- Pull up

Min 3- Thruster…

3/2/15 WOD


Main – TransCanada WOD

Teach-KBS

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Metcon (Time)

3 RFT

L-1

12 renegade row

9 Ring Rows

9 burpees

5 RFT

L-2

12 Renegade Row

9 pull ups

6 burpees

2/28/15 WOD


Main – CrossFit

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N’SYNC (AMRAP – Reps)

Partner WOD

7 min AMRAP

100m row

AMRAP front squat (95/65lb) (135/95lb)

Partner A-Row while Partner B- Front squat then swtich

rest 3:00

7 min AMRAP

35 DU

AMRAP burpee box jump (24/20in) (30/24in)

Alternate partners

Score is team total Front squat+burpee box jump

2/27/15 WOD


Main – CrossFit

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CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

2/26/15 WOD

Main – CrossFit

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Hollow Body Holds (4x:45 x1:00 rest)

300m row x 1:30 rest x 7 (Time)

300m row x 1:30 rest

7 rds

*score slowest rd