WOD for 3/3/15

Strength:
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 2-3 reps
Build over the course of the eight sets to today’s heaviest triple.

WOD:
Three rounds for time of:
Run 400 Meters
30 Double-Unders
20 Deadlifts (155/105 lbs)
10 Front Squats (155/105 lbs)

WOD for 3/2/15

Strength:
Four sets of:
Single Arm Press x 8-10 reps each arm
Rest 2-3 minutes

WOD:
A.)Complete as many rounds and reps as possible in 10 minutes of:

10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell

B.)Every minute, on the minute, for 6 minutes:

Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

WOD for 2/28/15

WOD:
Complete the following congo-line style in teams of three, with each partner completing the following:
A.
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Immediately followed by…
B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his/her 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his/her 1000 meter row and moved on to Thrusters.

If you don’t have a couple of training partners to perform this with, do the following…
A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Rest until the running clock reaches 15:00, and then….
B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups

WOD for 2/27/15

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

Variations:
Scaled 85/55
Masters 85/55
Masters Scaled 65/45
Teens 85/55
Teens Scaled 65/45

WOD for 2/26/15

Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

CrossFit Games Open Event 11.3
Complete as many reps as possible in 5 minutes of:
Squat Clean & Jerk (165/110 lbs)

WOD for 2/25/15

Strength:
Three sets of:
Weighted Strict Pull-Ups x 3 reps
Rest 30 seconds
Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight
Rest 30 seconds
Strict Pull-Ups x Max Reps
Rest 30 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes

WOD:
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters or AirDyne 100 Cal
Run 400 Meters
30 Push-Ups