Friday 2/28

2014 CrossFit Opens WOD is....

14.1-

10 min AMRAP

30 Double Unders

15 Snatches (75/55#)

Thursday 2/27

Strength:

A. Snatch @ 80%

5 sets X 2 reps 

 

Wod:

4 minute amrap @ 80%

10 cal AB (500 meter row/ 25 cal ad)

21 box jumps 

15 pull ups 

9 HR push ups 

rest 4 minutes between each round

X 3 rounds 

Level 1: 20/16", ring rows

Level 2: 24/20", pull ups

Level 3: 24/20", CTB pull ups

Wednesday 2/26

Strength:

A. squat clean thruster - 10 minute to build to heavy single 

B. 50 toe to bars for time 

Level 1: sit ups

Level 2: K2E

Level 3: T2B

Wod:

10 minute amrap 

8 lateral burpee bar hops

10 thrusters 

35 double unders

Level 1: 55/45, 75 singles

Level 2: 75/55, 50 lateral bar hops

Level 3: 95/65, dbu/

Tuesday 2/25

Strength:

A1. Pause front squats@70 % 1RM 

4 sets X 4 reps 

A2. weighted pull ups 

4 sets X 3 reps 

Level 1: Ring rows- 4 sets X 6 reps 

Wod:

for time:

100 kb swings 

*at every minute mark, do 4 burpees (start the wod with 4 burpees)

Level 1: 26/18

Level 2: 35/26

Level 3: 53/35

Monday 2/24

Strength:

A1. 5 TNG power clean and jerks @grace pace

building for 5 sets 

Level 1: 3 Hang power cleans X 5 sets 

A2. 10 Hollow rock to superman rolls

X 5 sets 

Wod:

15 minute amrap

5 power cleans 

10 toe to bars 

15 wall balls

Level 1:  65/45, sit ups, 14/10

Level 2: 95/ 65, K2E, 20/14

Level 3: 135/95, t2b, 20/14

Friday 2/21

Strength-

A1. Front Squat - 4 sets x 3 reps

A2. HSPU - 4 Sets x 10 reps

L1 - Hand Stand Hold - Accumulate 30 secs x 4

L2 - 4 sets x 5 Wall Walks

L3 - Work on kipping

WOD-

20 Min AMRAP

10 HR Push ups

15 Hang Cleans

20 Wall Balls

L1 - 75/55#, 14/10#

L2 - 95/65#, 20/14#

L3 - 115/75#, 20/14#

Thursday 2/20

Strength-

A. Hang Squat Clean - Build to max in 10 min.

B. 3 min AMRAP hang squat Cleans @ 80% of A

WOD-

10 min AMRAP

6 Burpees

9 Deadlifts

12 Box Jumps

L1 - 115/75#, 20/18"

L2 - 155/105#, 24/20"

L3 - 185/135#, 24/20"

Wednesday 2/19

Strength-

A1. Split Jerk Stance Press - 4 sets x 6 reps

A2. RDL - 4 sets x 3 reps @ 80% of Back Squat 1 RM

WOD-

15 min AMRAP

60 Burpee Lateral Bar Hops

Then Ascending Ladder

3 S2O

3 Toes to Bar

6 S2O

6 Toes to Bar

9 S2O

9 Toes to Bar
12...
12.....

etc....

L1 - 65/45#, Sit ups

L2 - 95/55#, Knees to Elbows

L3 - 115/75#, Toes to Bar

Tuesday 2/18

Yoga tonight @ 6:30

Please bring your own mat 

Strength-
A1. Power Snatch - 3. 2. 1. 1

A2. Single Leg KB Deadlift - 4 sets x 8 each leg

WOD-

8 min AMRAP

15 Thrusters

15 Pull ups

12 Thrusters

12 Pull ups

9 Thrusters

9 Pull ups

AMRAP Thrusters

L1 - 75/55

L2 - 95/65

L3 - 115/85, CTB Pull ups

Monday 2/17

Strength-

A1. Back Squat - 3.2.1.3.2.1

A2. Weighted Pull ups - 6 sets x 3 - 4 reps

WOD-

15 min AMRAP

12 KB Swings

10 Burpees

30 Double unders

L1 - 35/26#, 60 Single unders

L2 - 53/35#, 50 Lateral Bar hops if no DU's

L3 - 70/53#, DU's

Friday 2/14

Strength:

A 5 minute EMOM of 2 squat clean + split jerk @ 75-80% of 1rm clean and jerk

B. 5 minute dbu test: 

Level 1: dbu form work for 3-5 minutes 

Level 2: work on connecting dbu ( find max UB set)

Level 3:  2 best sets added together count as score 

Wod:

For time:

30 Thrusters 

15 KB swings 

30 shoulder Ovhd 

15 KB swings 

30 Front Squats 

15 KB swings 

30 Burpees over bar 

18 minute time cap

Level 1: 65/45, 35/26 

Level 2: 95/65, 53/35 

Level 3: 115/75, 70/53

Thursday 2/13

Due to weather the 9:15 and 11:30 classes are cancelled! We will keep you posted for the afternoon classes 

Strength:

A1. Hollow body rocks

4 sets of 10

A2. Supermans

4 sets of 10

A3. Dips 4 sets of 4

L1- box dips

L2- ring dips

L3- weighted ring dips

Wod:

8 minutes on the clock:

15-12-9-6

Deadlifts

Toe to Bars 

With Remaining Time:

Wall Balls 

Level 1: 135/85, sit ups, 14/10 

Level 2: 185/115, k2e, 20/14 

Level 3: 225/135, t2b, 20/14

Wednesday 2/12

A1. Clean pulls 4 sets of 2 @110%

A2. 1 minute of Kipping practice ( level 3 work on butterfly form)

Wod:

10 minute AMRAP 

6 squat cleans 

9 HR push ups 

12 Box Jumps 

Level 1: 65/45, 20/16

Level 2: 95/ 65, 24/20

Level 3: 135/85 , 24/20

Tuesday 2/11

YOGA TONIGHT @ 6:30pm

Please bring your own mat 

Strength:

A. Snatch- 12 minutes to build to heavy single 

Wod: 

Opens wod 12.2 

10 minute amrap 

30 snatches @75/45

30 snatches @135/75

30 snatches @165/100

Amrap snatches @210/120

Level 1: 45/35, 55/45, 65,55 amrap 75/65

Level 2: 75/45, 95/65, 115/75, amrap: 135/85

Level 3: rx

Monday 2/10

Strength:

A1. Back squat  4 sets of 3 @75-80% of 1rm 

A2. L-sit holds - 4 sets of 30 seconds 

L1- hanging 

L2- p-bar

L3- rings 

Wod:

15 Minute AMRAP:

10 Wall Balls

10 burpees 

10 pull ups 

20 wall balls 

10 burpees 

10 pull ups 

30 wall balls 

10 burpees 

10 pull ups 

40 wall balls 

...

....

Level 1: ring rows 

Level 2: pull ups 

Level 3: CTB pull ups  

Friday 2/7

Strength-

A1. Hang Snatch - 4 sets x 2 TnG Reps

A2. Single Leg KB Deadlift - 4 sets x 6 each leg

A3. Hollow Rocks - 4 sets x 10 reps 

WOD-

For Time

30 DU's

21 Power Cleans (135/95)

21 HSPU

30 DU's 

15 Power Cleans

15 HSPU

30 DU's

9 Power Cleans

9 HSPU

15 mn time cap

L1 - 75 singles, hang cleans @ 75/55#, HR push ups

L2 - 50 Lateral Bar hops, 95/65#, (9,6,3) Wall Walks

L3 - As RX'd

Thursday 2/6

Strength-

A1. Front Squat - 5 sets x 2 reps

A2. Weighted Ring Dips - 5 sets x 3 reps

L1 - Box Dips

L2 - Rings no weight

L3 - Weighted

WOD-

9 Mins on clock

30 Push Press (75/55)

20 Burpee Box Jumps (24"/20")

15 Toes To Bar

20 Push Press (95/65)

30 Burpee Box Jumps

15 Toes to Bar

AMRAP Push Press (115/75)

L1 - 45/35, 55/45, 65/55

L2 - 65/45, 75/55, 95/65

L3 - As Rx'd

Wednesday 2/5

DUE TO ROAD CONDITIONS WE WILL NOT BE OPENING UNTIL 2:30. WE WILL HAVE ALL OUR REGULARLY SCHEDULED CLASSES FROM THERE.

Strength-

A1. Close Grip Bench Press - 5.4.3.2.1

A2. Wall Walks - 5 sets x 5 reps not for speed, maintain hollow body through out entire movement

WOD-

10 Min Amrap

60 Bar Facing Burpees

30 Snatches

10 Muscle ups

L1 - Burpees onto plate, 75/55#, ring rows or assisted pull ups

L2 - 95/65#, Pull ups (CTB if possible)

L3 - 135/95#

Tuesday 2/4

NO YOGA TONIGHT

Strength-

A. Power Clean + Push Jerk - 4 sets x 5 TnG Reps

B. Toes to Bar - One set of max unbroken reps

WOD:

For Time-

100 Wall Balls

50 Shoulder to Overhead

50 KB Swings

18 min Time Cap

L1 - 75/45#, 35/26#

L2 - 95/65#, 53/35#

L3 - 135/95#, 70/53#

Monday 2/3

Strength-

A1. Back Squat - 2.2.1.1

A2. Good Mornings - 4 sets x 8 Reps

WOD-

12 min AMRAP - 

20 Deadlifts (135/85#)

10 CTB Pull ups

20 Deadlifts (155/105#)

20 CTB Pull ups

20 Deadlifts (185/135#)

30 CTB Pull ups

AMRAP Burpee Muscle up in remaining time

 

L1 - 95/55, 115/75, 135/95 , ring rows, burpees

L2 - 115/65, 135/85, 155/105, pull ups, burpee pull ups

L3 - As RX'd