WOD 3/31/2014

Hang Power Clean 5-5-3-3-3-1-1-1-1-1

Run 1 mile for time

WOD 3/28/2014

CrossFit Open WOD 14.5

WOD 3/27/2014

Row 2000M for time

Push Jerk 5-5-3-3-3-1-1-1-1-1

WOD 3/26/2014

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of:

1 1/2 Body weight Dead lift
Body Weight Bench Press
3/4 Body weight Clean

WOD 3/25/2014

"Jack"

Complete AMRAP in 20 minutes of:

115-lb push press, 10 reps
1.5 pood kettlebell swing, 10 reps
24-in Box jump. 10 reps

WOD 3/24/2014

For time and minimal number of sets:
20 Squat Cleans @ 80% of 1-rep max
Do 5 burpees every time you break

Then after a short recovery period:

Complete 1minute max efforts of each:
Wall Ball shots
KB Swings
Box jump
Rest 1 minute between efforts.

WOD 3/21/2014

Open WOD 14.4

14 Minute AMRAP of:

60-calorie Row
50 toes-to-bar
40 wall ball shots
30 cleans, 135#/95#
20 Muscle ups

WOD 3/20/2014

"Daniel"

For Time:
50 pull-ups
400 meter Run
95 lb Thruster- 21 reps
800 meter Run
95 lb Thruster- 21 reps
400 meter Run
50 pull-ups

WOD 3/19/2014

Arnie

21 Turkish get-up, right arm
50 KB swings
21 overhead squat, left arm
50 KB swings
21overhead squat, right arm
50 KB swings
21 Turkish get-ups, left arm

Use appropriate weight, RX'd is 2 pood (or 72lbs)!

WOD 3/18/2014

Ryan

5 Rounds for time of:
7  Muscle ups
21 Burpees (end each burpee with a jump and touch to a target 1 ft. above max reach)

WOD 3/17/2014

Testing our Shoulder PR's...

Shoulder Press 1-1-1-1-1
Push press 1-1-1-1-1
Push jerk 1-1-1-1-1
Split jerk 1-1-1-1-1

WOD 3/14/2014

CrossFit Open WOD 14.3

8 Minute AMRAP of:

135# Deadlift- 10 reps
15 box jumps- 24 inch box
185# deadlift- 15 reps
15 box jumps
225# deadlift- 20 reps
15 box jumps
275# deadlift- 25 reps
15 box jumps
and so on...

Women use: 95lb, 135lb, 155lb... and 20 inch box.

WOD 3/13/2014

"R.J."

5 rounds for time of:
Run 800M
15-ft rope climb, 5 ascents
50 push-ups

Scale appropriately.

WOD 3/12/2014

"J.J."

For time:

185 pound squat clean, 1 rep
10 parallette handstand push-ups
185 pound squat clean, 2 reps
9 parallette handstand push-ups
185 pound squat clean, 3 reps
8 parallette handstand push-ups
185 pound squat clean, 4 reps
7 parallette handstand push-ups
185 pound squat clean, 5 reps
6 parallette handstand push-ups
185 pound squat clean, 6 reps
5 parallette handstand push-ups
185 pound squat clean, 7 reps
4 parallette handstand push-ups
185 pound squat clean, 8 reps
3 parallette handstand push-ups
185 pound squat clean, 9 reps
2 parallette handstand push-ups
185 pound squat clean, 10 reps
1 parallette handstand push-ups

WOD 3/11/2014

5 Rounds for time of:

Run 800 Meters
25 burpees

It's still a little sloppy outside, sub runs with 1000 meter Rows

WOD 3/10/2014

Three Rounds for time of:

15 foot rope climb- 5 ascents
25 ring dips
100 squats

WOD 3/6/2014

5 rounds for time of:

1,000 M row
30 hip extension
30 GHD sit-ups

WOD 3/5/2014

"Diane"

21-15-9 reps of:

225# dead lift
handstand push-ups

WOD 3/3/2014

CrossFit Total

Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1

or/and

"Fran"

21-15-9 reps of:

95# thrusters
Pull-ups

WOD 2/28/2014

Open WOD 14.1

10 Minute AMRAP of:

30 Double-unders
75# Power Snatch- 15 reps

55# Snatch is Rx weight for women.