WOD 3/31/2016

"Woehike"

3 rounds, each for time of:

4 jerks, 185#
5 front squats, 185#
6 power cleans, 185#
40 pull-ups
50 push-ups
60 sit-ups

WOD 3/30/2016

In front of a clock set for 12 minutes:

1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high pulls

WOD 3/29/2016

Complete as many rounds as possible in 20 minutes of:


200-meter farmers carry, 65-lb. dumbbells
100-meter walking lunge
50-meter handstand walk

WOD 3/28/2016

Open WOD 16.5 (Again!)

21-18-15-12-9-6-3 reps for time of:

Thrusters*
Burpees

*Scale so you can go unbroken on the thrusters.

WOD 3/25/2016

Open WOD 16.5

WOD 3/24/2016

For time:

20-lb medicine ball cleans, 42 reps

21 body-weight bench presses

20-lb. medicine ball cleans, 30 reps

15 body-weight bench presses

20-lb. medicine ball cleans, 18 reps

9 body-weight bench presses

WOD 3/23/2016 "When it all started"

Foundations 1 (Kind of)

Squat Therapy- 10-15 minutes really working on your squat

Then:

15 minute AMRAP of:

5 push-ups
10 sit-ups
15 squats

WOD 3/22/2016

Clean (Power or squat) 5-5-3-1-1-1

then

Jerk (from rack) 5-5-3-1-1-1

WOD 3/21/2016

Run 1600 M
Rest 3 minutes
Run 1200 M
Rest 2 minutes
Run 800 M
Rest 1 minute
Run 400 M

WOD 3/18/2016 (Open WOD 16.4)

CrossFit Open WOD 16.4

WOD 3/17/2016

For time:

1 round of:
  115-lb. hang power cleans, 30 reps
  15 ring dips
  15-ft. rope climb, 3 ascents


Then, 2 rounds of:
  115-lb. hang power cleans, 20 reps
  10 ring dips
  15-ft. rope climb, 2 ascents


Then, 3 rounds of:
  115-lb. hang power cleans, 10 reps
  5 ring dips
  15-ft. rope climb, 1 ascent

WOD 3/16/2016 "Jeremy"

"Jeremy"

21-15-9 reps for time of:

Overhead squat (95#)
Burpees

WOD 3/15/2016

For time:

1 round of:
  100 double-unders
  50 squats
  95-lb. push press, 25 reps


Then, 2 rounds of:
  60 double-unders
  30 squats
  95-lb. push press, 15 reps


Then, 3 rounds of:
  40 double-unders
  20 squats
  95-lb. push press, 10 reps

WOD 3/14/2016

Back squat 5-5-5-5-5

WOD 3/11/2016

Open WOD 16.3

AMRAP in 7 minutes of:

10 Power snatch (75#/55#)
3 bar muscle-ups

WOD 3/10/2016

Thrusters 1-1-1-1-1-1-1

WOD 3/9/2016

Helen

3 rounds for time of:

Run 400M
1.5 Pood Kettlebell swings, 21 reps
12 pull-ups

WOD 3/8/2016

"Terry"

For time:

Run 1 mile
100 push-ups
100 M Bear crawl
Run 1 mile
100 M Bear crawl
100 push-ups
Run 1 mile

WOD 3/7/2016

Redo Open WOD 16.2

or

Split jerk 1-1-1-1-1-1-1

WOD 3/4/2016

CrossFit Open WOD 16.2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes. 

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

WOD 3/3/2016

Front Squat 5-5-5-5-5

WOD 3/2/2016

9-15-21 reps for time of:

Row for calories
115# power snatches

Then:

Snatch Balance 1-1-1-1-1-1-1

WOD 3/1/2016

5 rounds for time of:

12  dumbbell snatches
9 Bench press
6 Bar muscle-ups


Bonus:  (Extra Credit)

Snatch Balance 1-1-1-1-1-1-1