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WOD Archives: March 2014

Tuesday 4/1/2014

Fitness / Basecamp 200m run 200m row 30m Bear crawl (3 lengths of the room) 30 sec FLR 3 burpee box jump @ 24/20″ 3 strict chin ups (scale up to L-Pull ups) rest walk 120 sec x 8 MORE »

Monday 3/31/2014

Deload Week 1 A. Front Rack SL Squat 3 x 8 /leg, R 30 b/t legs B.1 Good Morning 3 x 10 B.2 EROM Push-ups 3 x 8-10 + 7 Min AmRap, 3.6.9.12…. Cleans @ 95/65# Push-ups MORE »

Endurance Sunday & Crossfit Open 14.5

Endurance Sunday: 200m row 10 straight leg sit ups 10 kb swings (53/35#) 10 push ups 400m row 20/20/20 (above) 600m row 30/30/30 800m row 40/40/40 600m row 30/30/30 400m row 20/20/20 200m row Complete – 50 min time cap Crossfit Open 14.5: MEN - includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN - includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN - includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS WOMEN - includes Masters Women... MORE »

Friday 3/28/2014

A. Deadlift – 10 mins to work up to a heavy 5 DL B. Press – 10 mins to work up to a heavy 3 C. Back Squat – 10 mins to work up to a heavy 2 CrossFit Total Competitors: 500m Row @ 80% Rest time = work time x5 Rounds MORE »

Thursday 3/26/2014

Fitness A. Handstand / HSPU practice + 50 Wall Ball @ 20/14# 40 KB Swings @ 50/35# 30 Box Jumps 20 Burpees U & O 10 Power Cleans 20 Burpees 30 box Jumps U & O 40 KB Swings @ 50/35# 50 Wall Ball @ 20/14# MORE »

Wednesday 4/26/2014

Fitness 30 Min EMOM 1st Min – Deadlift x 3 @ 225/155# 2nd Min – 20 sec Double Unders 3rd Min – 20 sec burpees Extra Credit Muscle Up Work MORE »

Tuesday 4/25/2014

A. Power Clean + Clean – 80% x (1+1) x 4 B. Push Press – 5 x 4 @ 80% + 4 Minute Cal Row 3 Minutes of Pull-Ups 2 Minutes of Back Squat (1/2 BWT) 1 Minute of Burpees Rest 60 seconds b/t each station MORE »

Monday 4/24/2014

A.  Back Squat – 4 x 5, @ 60%, 65%, 70%, 75% + 5.4.3.2.1 Thrusters @ 155/105# Burpee CTB Pull-ups + 6 Min AmRap 5 Front Squat 135/95# 5 Pull-ups 5 KTE MORE »

Sunday 3/23/14

***** OPEN WORKOUT WILL BE AT NOON! Not, 1:00pm! *****    Endurance Sunday 11:00am 10 min EMOTM 5 hard strokes/ 10 hard strokes 2K @ max effort 8 min rest 2K (PR + 25-30 sec split) Workout 14.4 MEN - includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN - includes Masters Women... MORE »