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3/30/15 WOD


Main – CrossFit

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Front Squat (15 min to find a 1 RM)

RKO (Time)

3 rds for time:

500m row

30 WBS (20/14lb)

15 Burpees

3/28/15 WOD


Main – CrossFit

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The 541 (AMRAP – Reps)

4 min AMRAP alternating Rds: 5 rds;

1 min Rest after each rd

3 Deadlifts (185lb/115lb) (275lb/185lb Rx+)

6 burpee box jumps (24/20in)

15 KBS (Rx Russian) (Rx+ American) 53/35lb

Alternate rd’s

*score total reps

3/27/15 WOD


Main – CrossFit

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CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

CrossFit Games Open 15.5 Masters 55+ (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

CrossFit Games Open 15.5 Masters 55+ Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 45# / 35#

21 Calorie Row

21 Thrusters, 45# / 35#

15 Calorie Row

15 Thrusters, 45# / 35#

9 Calorie Row

9 Thrusters, 45# / 35#

CrossFit Games Open 15.5 Teens (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

CrossFit Games Open 15.5 Scaled Teens (Time)

For Time:

27 Calorie Row

27 Thrusters, 45# / 35#

21 Calorie Row

21 Thrusters, 45# / 35#

15 Calorie Row

15 Thrusters, 45# / 35#

9 Calorie Row

9 Thrusters, 45# / 35#

3/26/15 WOD


Main – CrossFit

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Metcon (AMRAP – Reps)

8 min EMOM

Odd-10 OHS Squats (115/75lb)-Scale to Front Squats if OH position isn’t there yet

Even-15 Reverse Crunches

*weight taken from ground

Double Tabatta Row (Distance)

Double Tabatta Row

:20/:10 Rowing x 16 (8 min total)

*Score total distance rowed

3/25/15 WOD


Main – CrossFit

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Pull-ups (3xME (Strict or least tension) see 2/25)

Push Up (3xME (Strict; no loss of lumbar or head position))

1:30 rest after each set

Hard-Core (Time)

2 rds for time:

50 Slam ball

40 Russian KBS (53/35lb)

30 toe to bar

3/24/15 WOD


Main – CrossFit

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Split Jerk (5×2 (focus on pattern vs. load); build each set)

Vertical Limit (Time)

9 Shoulder to Overhead (115/75lb) (155/105lb Rx+)

12 Lateral burpee over bar (Bar facing Rx+)

rest :30 between rd’s

5 rds

*Score slowest rd