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Posted: March 15, 2015

Monday, 16th March

WARM UP

2 rounds:

20 jumping jacks

7 GHD sit ups

7 GHD ext

SKILL

10 mins to practice HSPU. If you have mastered them add some plates for a deficit or try 25 for time. Keep track of your 25 for time to compare to the next HSPU skill day.

STRENGTH

3 Position Clean & Jerk (3 pos. High hang, above knee, floor)

Bottoms Up!

7 rounds:

10 HSPU

12 thrusters (95/65)

1 min rest

Posted: March 12, 2015

Friday, 13th March

WARM UP

400m run then:

high knees

butt kickers

burpee broad jump

walking high kick alt.legs

inch worm w/1 push-up

SKILL

10 mins pistol practice. If you have them mastered try weighted pistols with a kettle bell.

STRENGTH

Shoulder Press (5RM)

WOD

CrossFit Open 15.3

14 min. AMRAP

Rx

-  7 Muscle Ups

- 50 Wall Balls (20/14)

- 100 Double Unders

Scaled

- 50 Wall Balls (20/10) *Men throw to female target line.

- 200 Singles

 

Posted: March 11, 2015

Thursday, 12th March

WARM UP

2 rounds:

20 jumping jacks

7 GHD sit ups

7 GHD ext

10 hollow rocks

SKILL

10 mins to practice bar muscle ups. If you already have one try to start stringing a few together.

STRENGTH

Front Squat (25 reps @ 75% 1RM)score highest set

Sugar, Spice and Everything Nice

3 Rounds:

750M Row

30 Sit Ups

20 KB Swings 53/35

10 Dips

Posted: March 10, 2015

Wednesday, 11th March

WARM UP

2 Rounds of

:15 Seconds Each:

Jumping Jacks

Push Ups

Lunges

Mountain Climber

Pull-ups

Mobility

8-10 minutes of mobility work.

SKILL

10 minutes to practice double unders. If you've mastered double unders then do 100 DU's for time.

Run, Chicken, Run

5 rounds:

25 Slamballs (40/30)

400m run

2 min rest between rounds

Score total time for 5 rounds

Posted: March 9, 2015

Tuesday, 10th March

WARM UP

500m row

10 leg swings each leg

10 jumping lunges

10 OHS w/bar

10 snatch balance

10 sotts press w/PVC

10 PVC pass throughs

SKILL

10 mins toes to bar practice

STRENGTH

2 Position Snatch (Hang and Floor) score heaviest 2 position snatch

Isabel

For Time:

30 Snatches, 135# / 95#

Posted: March 8, 2015

Monday, 9th March

WARM UP

100 double unders

10 pass throughs

10 broad jumps

10 front squats w/bar

10 inch worms with 3 push-ups at the bottom

SKILL

10 mins to practice handstand walk. If you have mastered walking on your hands, try for max distance or adding a free standing HSPU.

STRENGTH

Front Squat 

(5-3-1-1-1)

It was pretty dirty in here... until I started Cleaning.

5 rounds:

15 bar facing burpees

10 squat cleans 135/95

rest 1:1

Score your fastest round

Posted: March 8, 2015

Sunday, 8th March

Posted: March 6, 2015

Saturday, 7th March

PARTNER WOD!

WARMUP

500m row or 100 double unders

3 rounds:

10 pistols

10 pushups

10 broad jumps

30 second samson stretch

Prepare for Trouble, Make it Double

One partner will be rowing as the other has their turn knocking out reps. 

400m run

180 squats

120 sit-ups

60 burpees

200m run

60 burpees

120 sit-ups

180 squats

400m run

Posted: March 5, 2015

Friday, 5th March

WARM UP

Dodgeball

SKILL

10 mins pull-up practice. Work on the next level up from where you're currently at. bands kipping butterfly chest to bar butterfly chest to bar

STRENGTH

Weighted Push-ups (30 reps @ 70% of 1RM, score highest set)

WOD

CrossFit Open WOD 15.2

0:00 - 3:00 2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 - 6:00 2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 - 9:00 2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete cannot complete the ladder.

Posted: March 4, 2015

Thursday, 5th March

WARM UP

800m Run

high knees

butt kickers

burpee broad jumps

walking high kicks alternating legs

inch worms w/1 push up

 SKILL

15 mins HSPU practice. If you have kipping mastered, start adding some plates and work with a deficit.

A little bit of this and a little bit of that

5 mins AMRAP

"Mary"

5 HSPU

10 pistols

15 pull-ups

rest 2 min

5 min AMRAP

30 double unders

15 ab mat sit ups

rest 1 min

3 min AMRAP

burpees

Your score is the total reps from all 3 AMRAPs

Posted: March 3, 2015

Wednesday, 4th March

WARM UP

2 rounds

20 jumping jacks

7 GHD sit ups

7 GHD ext

SKILL

5 min rope climbing practice

STRENGTH

Snatch

(5-3-1-1-1)

What's Your Flavour?

4 rounds:

1 rope climb (15 ft)

200m run

10 OHS 95/65

Posted: March 2, 2015

Tuesday, 3rd March

Warm Up

100 Double Unders

10 leg swings each leg

10 jumping lunges

5 inch worms w/ 3push-ups

10 PVC pass throughs

10 strict press w/bar

10 push press w/bar

10 split jerk w/bar

SKILL

10 mins bar or ring muscle up practice

STRENGTH

3 Position Clean & Jerk (High hang, above knee and 2 inches from floor & jerk)

Rowing Your Life Away

5x500m Row

5X500m row: 1:1 rest keep all five rounds within 5 seconds. Score your 3rd round.

Posted: March 1, 2015

Monday, 2nd March

*Everyone signed up for the Open, please make sure to input your score before 7pm tonight! 

WARM UP

400m run

then 2 rounds:

7 GHD ext,

7 GHD sit-up,

15 hollow rocks,

15 air squat,

30 second calf stretch each leg

SKILL

10 mins double under practice

STRENGTH

Back Squat (40 reps @ 60% of 1RM, score set with highest reps)

Filthy Fifty

50 Box jump, 24’/20’
50 Jumping pull-ups
50 Kettlebell swings, 35#/24#
50 Walking Lunge 
50 Knees to elbows
50 Push press, 45#/35#
50 Back extensions
50 Wall ball shots, 20#/14#
50 Burpees
50 Double unders

Posted: February 28, 2015

Sunday, 29th February

Sunday Funday! Go do something different, something new!

Posted: February 27, 2015

Saturday, 28th February