CrossfitWOD

Thu - Feb 26, 2015 : CrossFit Open Eve

Just a reminder tonight at 7p.m. we will airing the live announcement of the first CF Open workout! Also, if you have taken the judges course we would greatly appreciate your help as much as you can. The more judges we have per class the faster we can roll through our athletes.

Today is the last day of CFK till further notice.

On-Ramp:
Snatch Tech.
*THEN*
Mobility

CrossFit:
10min EMOM
1 Top-To-Bottom Snatch @ 55%
*THEN*
Mobility

CrossFit+:
35min AMRAP
*this isn't for rounds. Just focus on tech.
200m Run
5 Strict Pull-Ups
5 Strict HSPU
5 Pistols each leg
5 TTB
10 Ring Push-Ups
5 Dips
10m HS Walk
*THEN*
3000m Recovery Row

Strength:
10 min EMOM
1 Squat Snatch+ 1 Power Snatch + 1 OHS @55%

Wed - Feb 25, 2015 : Benchmark Wednesday!

On-Ramp:
Same as CF

CrossFit:
Two rounds through the entire series:
Wide-grip pull-up MAX REPS (use band assistance for 10 or more reps; use weight if you have 15+)
Rest 2 minutes
Medium-grip pull-up MAX REPS (same)
Rest 2 minutes
Medium-grip chin-up MAX REPS (same)
Rest 2 minutes
Narrow-grip chin-up MAX REPS (same)
*THEN*
"Diane"
21-15-9
DL (225/155)
HSPU

CrossFit+:
Class Wod or 2mile Run with 5s Sprint Every Minute

Strength:
Clean and Jerk (% of clean single): 75%x 1, 85%x 1, 93%x 1, 98%x1, 103%x1
Snatch (% of snatch single): 75%x 1, 85%x 1, 93%x 1, 98%x1, 103%x1

Tue - Feb 24, 2015 : Tabata!

Interested in helping judge during the Open? You can go to this website https://oc.crossfit.com to take the judges course. It's $10 and any help would be much appreciated!

On-Ramp:
Same as CF

CrossFit:
20 Seconds of Work 10 Seconds of Rest
for 8 Rounds of:
Row for Calories
Push-Ups
KBS (55/35)
Box Jump (24/20)
*Complete all 8 rounds before
moving to next movement

CrossFit +:
20 MU For time
* 5 C&J every time you drop (165/125)
-5min Rest
3 Rounds
6 OH Lunges (155/115)
15 HSPU
90s Rest between rounds

Strength:
10 min EMOM
2 Clean Pulls + 1 Squat Clean 60%

Mon - Feb 23, 2015 : Open Starts Friday!
Img_0204

If you are signed up for the CrossFit Open (if you aren't you should be) we will be viewing the live announcement of 15.1 (the first workout) at 7p.m. on Thursday. We will do this every Thursday throughout the Open as well. So come on over and hang out!

On-Ramp:
F.S. Tech
*THEN*
12min AMRAP
15 Sit-Up
30 Jump Rope

CrossFit:
Wendler F.S. Week 5
5 reps @ 40% & 50%
3 reps @ 60%
5 reps @ 65% & 75%
5+ reps @ 85%
*THEN*
12min AMRAP
15 Sit-Ups
30 DU

CrossFit+:
15min EMOM
Min 1: 15 Arch Hollows
Min 2: 30s Head Stand
Min 3: 10 Candle Stick Roll Ups

3 Rounds
8 Hang Power Snatch UB 55%
12 Butterfly Pull-Ups UB
2min ROW
-5min Rest
3 Rounds
12 Thrusters UB (135/95)
12 Over Bar Burpees
400m Run

Strength:
Snatch (% of snatch single): 70%x 3, 75%x 2, 80%x 1,
Clean and Jerk (% of clean single): 70%x 3, 75%x 2, 80%x 1,
Snatch Grip Pulls (% of snatch single) 95%X 3, 100%X 3, 100%X 3
3 and 3’s (% of snatch): 75%, 85%, 92%, 97%, 100%

Fri - Feb 20, 2015 : Snatches!
Img_0198

On-Ramp:
Snatch Tech.
*THEN*
Same as CF

CrossFit:
Snatch:
3@60%
3@70%
3@75%
2@80%
*Then*
15min AMRAP
1 Snatch (115/75)
1 Round of Cindy
(5 Pull-Ups/10 Push-Ups/15 Squats)
2 Snatches
1 Round of Cindy
3 Snatches
1 Rounds of Cindy
etc.

CrossFit +:
2 rounds not for time:

1 minute 4 position wrist stretch
30 seconds superman position on floor
1 minute standing stalder stretch
10 slow PVC pass throughs

3-5 rounds not for time:
20 reverse push-ups
15 GHD back extensions
10 GHD sit ups
1 minute pike stretch

800m Run (3:15/3:40)
90s Rest
2x 200m Run w/50m Walk Rest
600m Run
90s Rest
3x150m Run w/50m Walk Rest
400m Run
90s Rest
6x100m Run w/50m Walk Rest

Strength:
Behind the Neck Jerks (% of best jerk): 70%x 3, 80%X 3, 90%X 3, 95%X 3, 100%x2
Top to Bottom Snatch (% of best Snatch): 60%x 3, 65%X 3, 70%X 3, 75%X 3, 80%x1
Top to Bottom Clean (% of best Clean): 60%x 3, 65%X 3, 70%X 3, 75%X 3, 80%x1

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